Outlaw 06.11.2012

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.

• Score: 70/70/70/70/70/70f/70

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.

• Score: 90 no fails

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

• Score: 1RM HBBS = 167 kg, no fails

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

• Score: 120 kg, no fails

 Conditioning

7 minute AMRAP of:
50 Double-Unders
15 HSPU

Notes: HSPU are regionals standard.

• Score: 3 + 55

M/F/S - 3/5/2