Outlaw Di 23.07.2013

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

• 105 kg

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

• 95 kg, no fails

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed.

• 1 RM = 165 kg, no fails @ 2 min rest

2a) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest 90 sec.

•  1 RM = 145 kg, no fails

Conditioning

15 minutes max distance Sled Drag 135/90#.
Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop wherever you are).
*Notes: This should be a forward facing, marching style drag.

• 450 m @ 50 kg tire sled