Outlaw 04.09.2012

BB Gymnastics

EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%

• Score: 75 kg

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

Strength

20 minutes to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

•  Score: 163 kg

Conditioning

1) 1 minute ME Burpees
*Rest as needed.

• Score: 30

2) 1 attempt ME UB Muscle-Ups
*Rest as needed.

• Score: 6

3) Run 1 mile

• No Score