Outlaw Di 19.03.2013

BBG

1) EMOM for 5 minutes:
2 Clean & Jerks (full) @ 75%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks (full) @ 75%

• Score: 1 RM = 115 kg,  10/5

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Strength

HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

• Score: 1 RM = 167 kg, Gürtel ab 90%, 1f @ 1st 95%

Conditioning

4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Rest 1:1
*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.

• MOD: 25 Full KBSw @ 32 kg <-> Row 500 m
  

• Score: 3:28 min @ 60 kg PS / 3:31 @ 55 kg / 3:34 @ 55 kg / 3:28 @ 55 kg