Outlaw Thurs

With a 40 minute running clock...

1 minute ME Muscle-Ups
\\ 5

*Rest 1 minute.

7 minute AMRAP of:
75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#
\\ 1 round + 3 HPS

*Rest 1 minute.

1 minute ME Muscle-Ups
\\ 5

*Rest 1 minute.

7 minutes to establish a 1RM Front Squat
\\ 275

*Rest 1 minute.

2 minutes ME Muscle-Ups
\\ 9

*Rest 1 minute.

3 rounds for time of:

Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#
\\ 1 round + 7 HPC

Notes: 7 minute cap. If the work is completed in less than 7 minutes,
rest the remainder of the 7 minutes.

2 minutes ME Muscle-Ups
\\ 4

*Rest 1 minute.

7 minutes to establish a 1RM Jerk (racks or blocks may be used)
\\ 215 (235 after time cap)


He's programmed a few of these "with a xx min running clock..."
workouts in the past but haven't had a chance to do them til
yesterday. Pretty tough, had to pace pretty slowly. Read a comment
Rudy posted the other day in response to some guys bitching about how
the 1RM Snatch and Clean and Jerk days always came the day after heavy
pulling/pushing days and that they weren't able to lift true 1RMs
because of that. I'm guessing his answer is relevant to this workout
as well (considering yesterday has been the 1RM day in the 7 day cycle
for as long as I've done this).

"James, you've got to stop thinking of Saturday's as "PR days". They
are true ME days in our version of the conjugate method. To a large
extent I program pulling the day before our ME lifts to take away the
ability for the lifter to "muscle" the lift. The goal with the
Saturday ME work is to force the lifter to be as technically sound as
possible, while being in a slightly fatigued state. All percentage
work should be done based off highest recent 1RM.

The goal is when the athlete is rested and the test calls for a true
1RM, they will feel like they've never been so strong."