Outlaw 130121 Workout
For Thursday:
BB Gymnastics
1) Snatch:
5X1 @ 80%, (155)
5X1 @ 90%, (170)
8X1 @ 75% (145)
– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk:
5X1 @ 80%, (235)
5X1 @ 90%, (265)
8X1 @ 75% (225) (Power clean + push jerk alt with full squat and split jerk)
– rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
Conditioning:
20 min AMRAP
5 pullups
10 pushups
15 airsquats
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