Outlaw Di 24.09.2013

BBG

1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.

• ???

2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1

• ???

Strength

1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).

• 1RM 167 kg
• 100 kg
• 108 kg
• 116 kg
• 124 kg
• no fails

2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.

• 1RM 145 kg
• 87 kg
• 95 kg
• 102 kg
• no fails

Conditioning

1:00 ME Strict HSPU (regionals standard)
5:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME Strict HSPU

• 11/100/6/50/6