COMPETITORS
Strength: (a) Clean - 3x3 (b) Clean Pull - 3x3 Conditioning:
Skill/Mobility: 1 Mile Run ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins* G.O.M.A.D Strength: (a) Deficit HSPUs - 3xMR (b) False Grip Ring Pull-ups - 3xMR Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Box Jumps/Wall Walks ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* GPP Strength: Strict Press - 3xMR @ 75% Bodyweight Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Box Jumps/Ring Dips ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*
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COMPETITORS
Strength: (a) Snatch - 3x3 (b) Snatch Pull - 3x3 Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A* G.O.M.A.D Strength: (a) Zercher Squat - 3xMR (Min. 8) (b) OH Lunges - 3x15 *1 Weight* Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A* GPP Strength: Front Squat - 3xMR @ Bodyweight (or % of BW) Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A* COMPETITORS
Strength: Seated Strict Press - 4x6 *Progressive* Conditioning:
Skill/Mobility: 200m Sprint - x5. Rest 2 Mins between efforts. ST - *20 Mins*, CO - *20 Mins*, SK/MO - *15 Mins* G.O.M.A.D Strength: (a) Seated Strict Press - 4x6 *Progressive* (b) DB Rows - 4x6 *Progressive* Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Box Jumps/Wall Walks ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* GPP Strength: Push Press - 3x8 *Progressive* Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Box Jumps/Ring Dips ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* COMPETITORS
Strength: N/A Conditioning:
Skill/Mobility: 1 Mile Run ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins* G.O.M.A.D Strength: N/A Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - CTB/Ring Dips/Cal Row ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* GPP Strength: N/A Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Ring Dips/Cal Row ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* COMPETITORS
Strength: N/A Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A* G.O.M.A.D Strength: N/A Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A* GPP Strength: N/A Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A* COMPETITORS
Strength: N/A Conditioning:
Skill/Mobility: Row 2000m ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins* G.O.M.A.D Strength: N/A Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Ring Dips/Box Jumps ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* GPP Strength: N/A Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* COMPETITORS
Strength: (a) Back Squat - 6x4 *Progressive* (b) Deadlift - 5x1 *Progressive* Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A* G.O.M.A.D Strength: (a) Pause Squat - 6x4 *Progressive* (b) BB Lunges - 6x4 *Progressive* Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A* GPP Strength: Front Squat - 6x4 *Progressive* Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A* COMPETITORS
Strength: Clean Pull + Hang Clean x7 Conditioning:
Skill/Mobility: 1 Mile Run ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins* G.O.M.A.D Strength: (a) Bench Press - 5xMR @ Bodyweight (b) False Grip Ring Pull-ups - 5xMR Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - CTB/HSPUs/Burpees ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* GPP Strength: Bench Press - 5xMR @ Bodyweight Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* COMPETITORS
Strength: High Pull + Hang Snatch - x7 @ 75-85% Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A* G.O.M.A.D Strength: (a) Front Squat - 5xMR @ Bodyweight (b) Split Squats - 5x8 *1 Weight* Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A* GPP Strength: Back Squat - 5xMR @ Bodyweight Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A* COMPETITORS
Strength: Strict Press - 6x4 *Progressive* Conditioning:
Skill/Mobility: 1 Mile Run ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins* G.O.M.A.D Strength: (a) Strict Press - 6x4 *Progressive* (b) T-Bar Rows - 6x4 *Progressive* Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - CTB/Ring Dips/Burpees ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* GPP Strength: Strict Press - 5x5 *Progressive* Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Wall Walks/Cal Row ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* |