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August 18th, 2014

8/18/2014

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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*
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