Sep 24, 2013
The Outlaw Way 130923
BBG
1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.
125
2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1
Miss, Miss, Skipped: Focused on not jumping forward.
3a) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec. 3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec.
185, 185, 225, 225, 245 135, 135, 135, 150, 150
Conditioning
10 min AMRAP of:
100′ Shuttle Run (50′ down/50′ Back) 30 Lateral Jumps 14″ 100′ Shuttle Run (50′ down/50′ Back) 15 C2B Pull-ups