Outlaw Di 05.03.2013

BBG

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

• Score: 10x1x95 kg, no fails

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.

• Score: 82/85/87x2

2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec.

• Score: 85/90/90

Strength

1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.

• Score: 1RM 167 kg, no fails

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run – rest 1:1
2) 3X200m Run – rest 1:1.5
3) 3X200m Run – rest 1:2
*Record exact times for each 200m. Every set should be all-out effort.

• Score: rx'd (Totrennen aud 3...2..1...fuck u)