April 28th, 2014

COMPETITORS

Strength:

• Strict Press - Work up to a heavy single
  

Conditioning:

• AMRAP 12 - 10 Hang power clean & jerks/20 Muscle-ups/30 Burpees
  *RX'd - 185/135# / Scaled - 155/105# or 135/95#*

Skill/Mobility:

• AMRAP 10 - 1 Mile run, then CTB for max reps in remaining time
  

ST - *20 Mins*, CO - *12 Mins*, SK/MO - *10 Mins*


GPP

Strength:

• Bench Press - Work up to a heavy single

Conditioning:

• "Helen Meets Grace" 3 RFT -
  
  • (L1) 400m Run/21 KB swings/12 Pull-ups, then 30 Clean & jerks to finish
    
  • (L2) N/A
    

• *RX'd - 53, 135/35, 95# / Scaled - 44, 115/25, 80#, 35, 95/25, 65#, or 35, 65/25, 45#*

Skill/Mobility:

• AMRAP 10 -
  
  • (L1) 25 Double-unders/5 Wall walks
    
  • (L2) 10 Double-unders/2 Wall walks
    

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*