Outlaw Sa 19.01.2013

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

• 1RM = 80 kg

2) 20 minutes to establish a 1RM Clean & Jerk.

• 1RM = 100 kg

Strength

Front Squats: 1X5 @ 80%, 1X3 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 60-90 sec.

• 1RM = 145 kg
• 2x2@90%

Conditioning

“Cindy”
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats

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