Outlaw Mo 16.09.2013

BBG

1) 15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).

• 80 kg

2) 3X1 3-Position Snatch (floor, hang, hip) @ 90-95% of Max from #1 – rest 60-90 sec.

• 72 kg, no fails

3a) 4X5 Snatch Grip RDL + 5 Snatch Hi-Pulls – (this is 5 RDLs first, then 5 Hi-Pulls without dropping the bar) heaviest possible, rest 60 sec.

• 90/90/90 kg

3b) 4X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.

• 70/80x2/75 kg

Conditioning

7 rounds for total time of:
Row 250m
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#
Rest 1:1

• MOD: Just 5 rds
• 2:22/2:07/2:17/2:16/2:10 min