Outlaw 19.09.2012

BB Gymnastics

1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 65 kg

2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec.

• Score: 80 kg

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.

• Set Up: ABMAT + 2x10 kg
• Score: 10-1/7-8/6-6

1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

• Score: 24/24/24 kg

1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.

• Score: 45/45/45 kg

1d) 3X8 Good Mornings – heavy, rest 30 sec.

• Score: 65/65/65 kg

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

 M/F/S - 4/7/3