Outlaw 21.11.2012

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

• Score: 1 RM 82 kg, no fails

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

• 1 RM CJ = 112 kg, 1 RM Clean = 115 kg
• Score: took 1 RM Clean, no fails

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec.

•  Score: 100/100/100/100

1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec.

•  Score: 87/87/87/87

1c) 4X5 Split Press – heavy, rest 45 sec.

•  Score: 50/55/55/55

Conditioning

Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

•  Score: Row: 3:32 / 3:31,8 / 3:31,3 , Damper 7,5 , ~1:45/500m pace