Outlaw 11.09.2012

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

• Score: 90/90/90/90 Jerk fail/90/90

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec.

• Score: 120/120/120/120/120

2b) 5X3 Push Press – heaviest possible, rest 60 sec.

• Score: 70/75/2x75/75/75

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

• Score: % based off of 163 kg LBBS

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups
For time.

• Score: 3 reps @ 84 kg then 74 kg -> 8 min

M/F/S - 4/5/6