The Outlaw Open Final.
20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60' Burpee Broad Jumps
40 BB Step-Ups 20" 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60' Burpee Broad Jumps
40 BB Step-Ups 20" 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups
For time.
*Strict 20 minute time limit.
\\ Got through 50 DU after the 40 BB Step-Ups, would have scaled KB snatches to 16kg if I got there. One of the hardest chippers I've done in a long time.
Saturday:
Rode my bike to yoga this morning cause the Metros completely f ed in DC this weekend. 8.6 miles round trip + 75 minutes of yoga. Then pounded out the following, took 2+ hours to get everything in at the gym.
BB Gymnastics
1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
\\ 125-125-125-125-125-125-135
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds
\\ 155-155-155-155-165-165-175
Strength
1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% - rest as needed.
\\ Off 315 1RM
\\ 1x8 220#
\\ 1x5 255#
\\ 1x3 270#
\\ 3x2 285#
\\ 1x8 220#
\\ 1x5 255#
\\ 1x3 270#
\\ 3x2 285#
2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).
\\ Off 285 1RM
\\ 7x2 200#
\\ 7x2 200#
Conditioning
8 minute AMRAP of:
8 Ring Dips
16 KBS 32/24kg
16 KBS 32/24kg
\\ 5 rounds + 18 reps
also i've been doing 5 rounds of 5 HSPU, 10 situps as part of my warmup, cool down the last two days, going to do this shit err day until it's easy, then up the reps.
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