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August 22ND, 2014

8/21/2014

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COMPETITORS

Strength:
  • (a) Snatch high pull + hang snatch + snatch balance - 5x2
    (b) Back squat - 8x3

Accessory:
  • (a) ALT EMOM 8 - 12 Overhead split squats (each leg)/12 GHRs
    (b) ALT for MR EMOM 8 - Stone shoulders/GHD Sit-ups
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • For Time - 200m run/50 Wallball/200m run/40 TTB/200m run/30 Deadlifts
    *RX'd - 275/195# / Scaled - N/A*

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


GPP

Strength:
  • (a) Snatch high pull + hang snatch + snatch balance - 5x2
    (b) Back squat - 8x3

Accessory:
  • ALT for MR EMOM 12 -
    (L1) Front rack lunges/Burpees
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) AMRAP 20 - 200m run/20 KTEs/10 Deadlifts
    *RX'd - 225/155# / Scaled - 205/145# or 185/135#*
    (L2) AMRAP 20 - 200m run/25 Sit-ups/15 Air squats/5 Deadlifts
    *RX'd - 185/135# / Scaled - 155/105#*

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