Every 1:30 for 9:00 (7 total sets)-
5 T&G Power Snatches – begin around 70% of max Power Snatch and work to a 5rm for the day
1a) 2X5@70%, 2X3@75%, 1X3@80% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.
1b) 4X45 seconds Ring Lockout Holds (hold lockout at finish position of dip) – add weight if you complete the first :45 UB, rest 90 sec.
Outlaw Burpee Capacity Test-
4 rounds of:
2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.
*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.
Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.