Outlaw Mi 09.01.2013

BB Gymnastics

EMOM for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible.

• Score: 99 kg, 1 fail @ 4th PJ 

Notes: You may work up, but there should be at least 3 reps performed at a true maximal load.

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec.

•  Score: 110 kg

1b) 5X3 Pendlay Rows – heavy, rest 45 sec.

•  Score: 90 kg, nicht ganz saubere Form, klein wenig Schwung geholt

1c) 5X3 Split Press – heavy, rest 45 sec.

•  Score: 60 kg

Conditioning

Choose one and perform each set EMOM…
Run: 10 X 150m – active rest the remainder of each minute.
Swim: 10 X 25m – active rest the remainder of each minute.

Notes: All work should be at 100%.

• Score: SKIPPED