COMPETITORS
Strength: (a) Pause Squat - Work up to a new 1RM (b) Deficit Deadlift - Work up to a new 1RM 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) Front Squat - Work up to a new 1RM (b) Deadlift - Work up to a new 1RM Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A* GPP Strength: Back Squat - Work up to a new 1RM Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A*
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COMPETITORS
Strength: Hang Squat Clean + 2 Jerks - x7 Conditioning:
Skill/Mobility: Tabata Row x2. Rest 3 mins between efforts. ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins* G.O.M.A.D Strength: N/A 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: N/A 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: Snatch + 2 OH Squats - x7 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:
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: Seated Strict Press - Work up to a new 1RM Conditioning:
Skill/Mobility: Row 300m 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 - Work up to a new 1RM (b) DB Rows - 6x4 *Progressive* Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Box Jumps/Ring Dips ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* GPP Strength: Push Press - Work up to a new 1RM 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: (a) Pause Squat - 6x4 *Progressive* (b) Deficit 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) Front Squat - 6x4 *Progressive* (b) Deadlift - 5x1 *Progressive* Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A* GPP Strength: Back Squat - 3x8 *Progressive* Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A* 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 - 5xMR (b) False Grip Ring Pull-ups - 5xMR 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 - 5xMR @ 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* 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 - 5xMR (Min. 8) (b) OH Lunges - 5x10 *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 - 5xMR @ 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 - 8x2 *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 - 8x2 *Progressive* (b) DB Rows - 8x4 *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 - 6x4 *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: (a) Pause Squat - 4x6 *Progressive* (b) Deficit Deadlift - 5x3 *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) Front Squat - 4x6 *Progressive* (b) Deadlift - 5x3 *Progressive* Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A* GPP Strength: Back Squat - 4x6 *Progressive* Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A* COMPETITORS
Strength: Hang Squat Clean + 2 Jerks - x7 Conditioning:
Skill/Mobility: Tabata Row x2. Rest 3 mins between efforts. ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins* G.O.M.A.D Strength: (a) Deficit HSPUs - 4xMR (b) False Grip Ring Pull-ups - 4xMR 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 - 4xMR @ 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* |