Outlaw 02.10.2012

BB Gymnastics

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.

•  Score: 1 RM = 107 kg

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

•  Score: 82/82/82

2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec.

•  Score: 50/60/60

Strength

 
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

• Score: % of 1 RM LBBS = 163 kg, no fails

Conditioning

Compare to 120511
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1

• Score: skipped WOD

M/F/S - 2/2/4