Outlaw Mo 15.07.2013

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

• 75✔✔✔/77✔✔✔/80✔f/80✔✔f/80✔✔f

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

• Max of 1) = 77 kg
• 70✔✔✔/70✔✔✔/70✔✔f

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.

• 110% of Max of 1) = 85 kg
• felt awkward
• technique wasn't that good, was too heavy

3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.

• 85 kg

Conditioning

With no rest between sections:
1 minute ME Rope Climbs 15′

• 1,5

3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

• 1 + 15

2 minutes ME Rope Climbs 15′

• 2

3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

• 1 + 12

1 minute ME Rope Climbs 15′

• 1