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April 24th, 2014

4/24/2014

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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*
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  • THE GYM
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