Outlaw Di 08.01.2013

BB Gymnastics

1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds

•  Score: 70/70/70/70/70/72/72
• MOD: HSSn

2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec

• Score: 90, no fails
• MOD: HSCl

3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec

•  Score: 3x50

3b) 3X5 Push Press – heaviest possible, rest 60 sec.

•  Score: 3x75

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

• Score: 1RM = 167 kg, no fails

Conditioning

7 rounds for time and calories of:
30 Seconds ME Row for Calories
5 Muscle-Ups
5 Power Snatches 135/95#
Rest 1:1
Notes: Round times should include 30 second row.

•  Score: SKIPPED