Outlaw Mi 02.10.2013

BBG

1) 10 minutes to establish 3RM UB Hang Power Snatch (these should be touch and go reps).

• 75 kg

2) 10 minutes to establish 3RM UB Hang Power Clean (these should be touch and go reps).

• 90 kg

3) 10 minutes to work to a near maximal Push Press + Push Jerk + Split Jerk from blocks/rack (each rep may be dropped).

• SKIPPED (shoulder issues)

4a) 4X4 Deficit Clean Pulls (feet on 45lb bumper plates) – heaviest possible, rest 60 sec.

• 130 kg

4b) 4X4 Heaving Snatch Balance (make sure to transition feet from pulling to catching position each rep) – heaviest possible, rest 60 sec.

• 70 kg