August 18th, 2014

COMPETITORS

Strength:

• (a) Clean high pull + hang clean + front squat - 5x2
  (b) Push jerk - 8x3
  
  

Accessory:

• (a) ALT EMOM 8 - 12 Strict HSPUs/12 Barbell rows
  (b) ALT for MR EMOM 8 - BW Bench press/Bar muscle-ups
  
  

Conditioning/Skill:

• For Time - 800m run/40 Burpees/40 Pull-ups
  (Burpees to a 45# plate)
  *RX'd - N/A# / Scaled - N/A*
  

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*


GPP

Strength:

• (a) Clean high pull + hang clean + front squat - 5x2
  (b) Push jerk - 8x3
  
  

Accessory:

• ALT for MR EMOM 12 -
  (L1) Ring dips/Barbell rows
  (L2) Dips/Barbell rows
  (As heavy as possible allowing 4-6 reps)
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (L1) 3 Rounds of AMRAP 5 - 4 HSPUs/5 Pull-ups/6 Box jumps
  (1 Minute rest between rounds)
  *RX'd - N/A / Scaled - N/A*
  (L2) 3 Rounds of AMRAP 5 - 7 Push-ups/5 Box jumps/3 Pull-ups
  (1 Minute rest between rounds)
  *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *20 Mins*