Outlaw 20.11.2012

BB Gymnastics

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.

• Did HangSnatch
• Score: 70 kg

2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.

• Did Hang Clean
• Score: 100 kg

Strength

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

• 1 RM = 167 kg, no fails

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds.

• Score: 110/110/115/115/115/115/115

Conditioning

Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
For time.

• Score: 12:44 min