Outlaw Mo 22.07.2013

BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

• 75/ 77x2

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 Snatch @ 90% of 3RM from #1 – rest 90 sec.

• no fails @ 68 kg

3a) 5X2 Snatch First Pull (top of knee) – absolute heaviest possible, rest 60 sec.

• 110/110/110/115/115

3b) 5×5 Bent Over Row (straps should be used) – heaviest possible, rest 60 sec.

• 80/80/80/85/85

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

5 rounds for reps of:
20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 30/24″
20 sec. Rest

• 55 kg BB Push Press: 8 - 8 - 5 - 5 - 6
• C2B Ring Pull Ups:    8 - 8 - 8 - 7 - 8
• BurpeeBoxJumps:      7 - 7 - 6 - 6 - 7