August 22ND, 2014

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*