Outlaw 25.09.2012

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

• Score: 85/87/87/87/87/87/87/87/f/87

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

• Score: 80 kg

2b) 3X5 Split Press – heavier than last week, rest 60 sec.

• Score: 50/55/55

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

• Score: % based on 1 RM = 163kg LBBS

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

Conditioning

4 rounds for total working time of:
10 UB Front Squats @ 70%
Run 400m
Rest 1:1

• Score: SKIPPED WOD

M/F/S - 4/5/2