Monday, 18 March 2013

• Shoulder Pass-Throughs/Dislocates with PVC
• Junkyard Dog Warmup

SKILL
EMOM for 5 minutes:
2 Squat Snatches @ 80% 1RM
Then, when the clock hits 5:00:
2 minute AMRAP:
Squat Snatches @ 80% 1RM

This is the Outlaw Snatch efficiency baseline.  Score is total reps completed in 7 minutes.  There are only 2 attempts allowed during each EMOM portion.  The goal is to test consistency of technique and repeatability under load.  If you don’t know your Snatch 1RM or you are new at the movement, use this time to work on form and consistency at a lighter weight.

CONDITIONING
1 minute Max Effort Ring Dips

Then, without rest-
4 minute AMRAP:
15 Overhead Squat (OHS) @ 95/65#

20 Pull Ups

30 Double Unders

Then, without rest-
1 minute Max Effort Ring Dips

Then, without rest-
4 minute AMRAP:
15 OHS @ 95/65#

20 Pull Ups

30 Double Unders

Then, without rest:-
1 minute Max Effort Ring Dips
 
Score is total reps over the entire 11 minutes.  Scale Overhead Squat weight as required.  If required for space, equipment, or skill level substitute Ring Pull Ups or Ring Rows for Pull Ups and/or Hand Release Push Ups (Games-style) for Ring Dips.