April 24th, 2014

COMPETITORS

Strength:

• (a) Clean deadlift + clean pull + hang clean - 5x2
• (b) Shoulder to OH - 8x3 (Sets start from the ground)
  

Conditioning:

• (a) ALT for MR EMOM 10 - Cal row/Bench press
  *RX'd - 225/155# / Scaled - 205/140# or 185/125# / Scale up as needed.*
  
• (b) AMRAP 8 - 5 CTB/5 HSPUs
  *RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

• N/A
  

ST - *40 Mins*, CO - *20 Mins*, SK/MO - *N/A*


GPP

Strength:

• (a) Clean deadlift + clean pull + hang clean - 5x2
• (b) Shoulder to OH - 8x3 (Sets start from the ground)
  
  

Conditioning:

• 3 RFT (30 Min. Cap) -
  
  • (L1) 800m Run/20 HSPUs/20 CTB/20 Ring dips/2 Rope climbs
    
  • (L2) 500m Run/7 Wall walks/7 Pull-ups/25 Push-ups
    
  *RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

• N/A
  

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*