Outlaw Di 26.03. 2013

BBG

Every 30 seconds for 4 minutes:
1 Clean & Jerk (full) @ 80%

• Score: 1RM = 115 kg, 1xCf/2xJf

 Then, when the clock hits 5:00-

3:00 to complete:
3 X ME UB (unbroken) Clean & Jerks @ 75%

• Score: 1RM = 115 kg, 3/1/3

 *Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

Strength

HBBS : 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.

• Score: 1RM = 167 kg, no fails

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

Conditioning

Run/Row 5k

• Score: 32:33 min... (irgendwie ist die Strecke beim Ralph wohl länger...)