Outlaw 11.04.2012

BB Gymnastics

1) Snatch: 3X1 @ 80% – rest 60 sec.

Score: 64 kg

2) Clean & Jerk: 3X1 @ 80% – rest 60 sec.

Score: 76 kg

3) Snatch Pull: 3X2 @ 90% – rest 60 sec.

Score: 72 kg

Conditioning (pain threshold training)

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest

Score: 29:11 min including 12 min of rest

Strength (time permitting)

1a) 3XME Bench Press @ 70% – rest 45 sec.

Score: 12/9/7 reps @ 72,5 kg

1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

Score: 16 kg KB

M/F/S: 2/4/4