Friday 10JAN2014

Mobilize

Workouts will be at 0600 and 1300

BBG

1) 8:00 to work to a 3rm Power Clean & Push Jerk (1 CL & 1 PJ for 3 reps, touch & go reps – stay within the allotted time)
2) 1XME T&G Power Cleans & Push Jerks @ 85% of max from #1

Strength/Skill

There are four sets of 1a and three sets of 1b. Alternate sets as usual, but you will finish on the fourth set of 1a.

1a) Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec.

1b) 3X6 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.

Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.

Conditioning

Run 1.5 Mile 

EMOM for 5 minutes – 15 6″ Target Burpees AFAP (as fast as possible)

Sprint 800 M

This is one continuous piece. DO NOT break pace on 1.5 Mile Run, and do not pace Burpees – each round should be AFAP. Begin the 800M Run after resting the remainder of the final Burpee minute interval.

Courtesy The Outlaw Way