Outlaw Di 16.07.2013

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

• 95✔f/95✔✔✔/98✔✔✔/100✔✔✔

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

• 90% of 1) = 90 kg
• no fails

Strength

1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.

• 1RM = 165 kg, no fails

2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.

• 1RM = 145 kg, no fails

Conditioning

20 minutes max distance Sled Drag 135/90#.
*Notes: This should be a forward facing, marching style drag.

• 800m @ 50 kg tire sled