Outlaw 28/03/12

BB Gymnastics
1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

80
82.5 x 4

2a) 4X3 Clean Pulls – heavy, rest 60 sec.
100
110
112.5 x 2

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

80
82.5
85
87.5

Conditioning
For time:
100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps

11:02 Rxd

All double unders unbroken, nervous times in the last 10 reps of each set! I need to get more time on the GHD machine, this is where i was the slowest. All my burpees were jump up, no stepping.

Strength
1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done
1b) 3X15 Reverse Hypers – medium, rest 45 sec. - Done

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