Outlaw 10.10.2012

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 65, restl. mit 67

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 90 straight

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.

•  Score: 24/24/24

1b) 3X15 Reverse Hypers – heavy, rest 30 sec.

•  10/10/10

1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.

•  50/50/50

1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

•  ME MU: 6/4/2 (slipped @ 3rd rep)

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.