Outlaw 07.11.2012

BB Gymnastics

1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).

• Score: 60 kg

2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

• Score: 90 kg
• ohne Jerk wegen Zerrung im Rücken

Strength

1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec.

• 60/60/60

1b) 3X8 Reverse Hypers – very heavy, rest 45 sec.

• Score: 10/10/10 viel zu leicht

1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

• Score: 24/24/24

Conditioning

4X400m Run – Rest 1:1 (all out efforts)

• Score: 1:08 / 1:22 / 1:23 / 1:25
• nicht auf 400m Bahn

M/F/S - 5/5/5