Outlaw 24.09.2012

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.

• Score: f/74/74/74/74/74/74/f/74/f

2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.

• Score: 95 kg

2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

• Score: 70 kg

Skill

10 minutes Strict Muscle-Up Practice.

• Score: 1 und ca 15 fails @ alle strikt

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.

Conditioning

Alternating Tabata of:
Ring Dips
Ab-Mat Situps

• Score: 20.15/13.12/11.15/8.14/9.15/8.13/9.14/7.14 Total: 85.112

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

M/F/S - 2/2/2