Outlaw 12.12.2012

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)

• Score: 1RM = 85 kg, 2f

2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)

• Score: 1RM = 115 kg, 0f

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.

• Score: 5 x 105 kg

1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec.

• Score: 5 x 70 kg

Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

1c) 4X5 Split Press – heavier than last week, rest 45 sec.

• 4 x 58 kg

Conditioning

Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

• Score: Row 1:39/1:40/1:40/1:40