Outlaw 28.11.2012

BB Gymnastics

1) Every 45 seconds for 5 minutes
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

• Score: 1RM = 83 kg, no fails

2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

• Score: 1RM = 112 kf, no fails

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec.

•  Score: 102/102/102/102

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.

• Score: 80/70/70/70, leich aber bessere Technik

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

•  Score: 57/57/57/57

Conditioning

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

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

•  Score: 1:10 / 1:11 / 1:15 / 1:12, no penalty

Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.