Outlaw 28.08.2012

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

•  Score: 65kg no fails

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

•  Score 85kg no fails

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X5 Back Squats @ 75% – rest 2 minutes.

•  5RM 145 kg

Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

•  1RM 132 kg

Conditioning

1 minute AMRAP of Jerks @ 225/150#
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-
1 minute AMRAP of Jerks @ 225/150#
Score is total number of Jerks and total time for Burpees. 

• Score: 
• 15 Jerks @ 50 kg (so leicht wegen Rückenverletzung)
• 20/10/12/11/10/12/10/15 - 7:53 min
• 6 Jerks @ 50 kg
• Total time: 9:53 min  

M/F/S - 4/5/2

Bonus (ca. 5 Min nach dem WOD): 1 x 400m all out: 1:15 min (ich könnte heulen)