Outlaw Mo 04.03.2013

BBG

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

• Score: 75 kg, 3 fails

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

2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.

• Score: 95/95/95

2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

• Score: 75/75/75

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.

• skipped

1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

• skipped

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

3 minute AMRAP of:
Burpees (to a 6″ target)
*Rest 2 minutes.
5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#

• Score: 60 regular Burpees, 2+17