140723 Outlaw Power

Warm up :
5min DROMs
Barbell complex
2 min jump rope

Power:
1) Pause Power Clean from blocks 3RM (180)

Conditioning:
3 Rounds for time of:
Row 750m (SDLHP x 75)
20 TTB
50 Double Unders
Time: 6:55-5:57-6:15

140716 Outlaw Power

Warm up:
5 min DROMs
Barbell complex

Power:
1) Power Clean from blocks (mid thigh) 3RM (175#)

Accessory:
1) 4 x ME TTB; rest 90 sec. (7-7-5-5)

Conditioning:
"Elizabeth"
21-15-9
Power Cleans 135/95 (115#)
Ring Dips
For time
Time: 10:00

140602 Outlaw Power C2 Deadlift 5-5-5+

Warm up:
5 min DROMs
stick complex

Power:
1) Power Clean from blocks (at knee) 5RM (175#)
2) Deadlift 5-5-5+ 135-165-200-215-250-285(8)

Accessory:
1A) Bent Row AHAP 3 x 10 rest :60 (145#)
1B) Reverse Hyper AHAP 3 x 20 rest :60 (blue band)

Conditioning:
12 min AMRAP of:
Run 400m
20 Pull-ups
20 KBS 35#
Score: 2 rounds + 350 m