Outlaw 06.10.2012

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch.

• MOD: 15 - 20 min to establish a 1 RM Snatch
• Score: 78 kg

2) 3 attempts to establish a 1RM Clean and Jerk.

• MOD: 15 - 20 min to establish a 1 RM C+J
• Score: 105 kg, Had back pain @ 105 kg Jerk...Clean 110 kg Jerk fail
• bar came forward @ dip! keep it vertical!!

Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes.

Strength

Take 7 minutes to establish a 1rm Front Squat, then:

• Score: 104 kg PR by 7 kg

2 reps every 30 seconds for 7 minutes @ 75% of above.

• 105 kg, no fails

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg
For time.

Notes: A touch on the top of the box is not required, but it is allowed.

• Score: skipped conditioning

M/F/S - 2/2/2