Outlaw Mi 16.01.2013

BB Gymnastics

EMOM for 7 minutes:
1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

• 60 kg/ 7x65 kg

Strength

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec.

• 5x3x120 kg

Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.

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

• 5x3x90 kg

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

• 5x3x60 kg

Conditioning

Choose one…
Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 4X200m – rest 1.5:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

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

• skipped