09/03/2015

Clinton Hill – The Outlaw Way

BBG

1): Power Snatch (4×3 T&G Power Snatches – work 3rm (rest 90secs))

2): Power Snatch (ME UB T&G Power Snatches @ 80% of heaviest complet)

Strength / Skill

3a): Paused Front Squat (3sec hold rock bottom) (3@75, 2×3@85, 2@90, 1@95 based on 1rm FS)

200-227-242-255

WOD

Metcon (5 Rounds for time)

5X400m Run

First set should be around 90% of max effort (if you have a fastest recorded 400m base off this). Then rest 1:00 between remaining sets and try to maintain the same pace each set.