Outlaw 27.11.2012

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds

•  Score: 1 RM = 83 kg, no fails

2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

• Score: 1 RM Clean = 117 kg, no fails
• No Jerk

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

• Score: 1 RM = 167 kg, no fails

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

• Score: 122/122/122/122/122
• "schön" sieht anders aus @ letzten 3 Sätze

Conditioning

2 min ME Row for Calories
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME Row for Calories

• Score: 51cal / 3+19 / 4 / 40cal

M/F/S - 4/5/2