[Outlaw 121113]
BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
[highlight]113×2, 113×2, 113×2, 113×2, 113×2.[/highlight]
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
[highlight]133×2, 133×2, 133×2, 133×2, 133×2.[/highlight]
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
[highlight]160×2, 160×2, 160×2, 160×2, 160×2.[/highlight]
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
[highlight]135×3, 135×3, 135×3, 135×3, 135×3.[/highlight]
Conditioning
90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
For time.
*Please note score as total Double-Unders and total time.
[highlight]80/9:23[/highlight]