22aug12: Wed OUTLAW or shoulder 'off' day.

Cardio/Shoulder Saving:

Run 1mile.
4RFT
400m run
50 DU
25 sit ups
25 push ups

OUTLAW:

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch – heaviest possible, rest 60 sec (exactly).

Notes: Hang position should be just above the knee. These should be touch & go reps.

2) 7X1 2 Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Power Cleans should be touch & go.

Strength

1a) 3XME Muscle-Ups – rest 45 sec.
1b) 3XME  Double Arm KB Snatches @ 24/16kg – rest 45 sec.
1c) 3X10 Reverse Hypers – very heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec