COMPETITORS
Strength: N/A Conditioning:
ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A* G.O.M.A.D Strength: (a) Box Squat - Work up to a heavy single (b) Deficit Deadlift - Work up to a heavy single Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A* GPP Strength: N/A Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK/MO - *N/A* COMPETITORS
Strength: Squat Clean - 5x3 Conditioning:
Skill/Mobility: For Time - 25 CTB/1 Mile Run/25 CTB ST - *20 Mins*, CO - *15 Mins*, SK/MO - *12 Mins* G.O.M.A.D Strength: Shoulder to Overhead - Work up to a heavy single Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - Ring Dips/Double-Unders/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 - CTB/Box Jumps/Double-Unders ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* COMPETITORS
Strength: (a) Squat Snatch - 5x3 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) Back Squat - Work up to a heavy single Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *30 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: ALT for MR EMOM 12 - Cal Row/Burpees/Pull-ups ST - *20 Mins*, CO - *25 Mins*, SK/MO - *15 Mins* G.O.M.A.D Strength: (a) Bench Press - Work up to a heavy single Conditioning
Skill/Mobility: ALT for MR EMOM (12) - HSPUs/Double-Unders/Cal Row ST - *25 Mins*, CO - *25 Mins*, SK/MO - *12 Mins* GPP Strength: N/A Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Pull-ups/Double-Unders/Dips ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* COMPETITORS
Strength: (a) Front Squat - 8x2 *Progressive* (b) Deadlift - 8x2 *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) Box Squat - 8x3 *Progressive* (b) Deficit Deadlift - 8x3 *Progressive* Conditioning/Accessory:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A* GPP Strength: Pause Squat - 8x2 *Progressive* Conditioning:
Skill/Mobility: MWOD 71 - Overhead squat/snatch prep COMPETITORS
Strength: High Pulll + Hang Power Clean + 2 Front Squats - x7 Conditioning:
Skill/Mobility: 1 Mile Run ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins* G.O.M.A.D Strength: (a) EMOM 8 - 3 Shoulder to Overhead (b) Weighted False Grip Ring Pull-ups - 5xMR Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - Ring Dips/Double-Unders/Cal Row ST - *25 Mins*, CO - *15 Mins*, SK/MO - *12 Mins* GPP Strength: HSPUs - 5xMR Conditioning:
Skill/Mobility: 2 Mins at each station x2 - CTB/Box Jumps/Wall Walks ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* COMPETITORS
Strength: (a) High Pull + Hang Power 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: (a) Back Squat - 5xMR @ 1.5x Bodyweight (Min. 8) (b) Zercher Lunges - 5x12 *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 - *25 Mins*, SK/MO - *N/A* COMPETITORS
Strength: Bench Press - 8x2 *Progressive* Conditioning:
Skill/Mobility: Tabata Row - x2. Rest 3 Mins between efforts. ST - *20 Mins*, CO - *25 Mins*, SK/MO - *15 Mins* G.O.M.A.D Strength: (a) Bench Press - 8x3 *Progressive* (b) Weighted Strict Pull-ups - 8x3 *Progressive* Conditioning:
Skill/Mobility: ALT for MR EMOM (12) - HSPUs/Double-Unders/Cal Row ST - *25 Mins*, CO - *15 Mins*, SK/MO - *12 Mins* GPP Strength: Bench Press - 8x2 *Progressive* Conditioning:
Skill/Mobility: 2 Mins at each station x2 - Pull-ups/Double-Unders/Dips ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins* |