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August 25th, 2014

8/24/2014

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COMPETITORS

Strength:
  • (a) Clean - 8x1
    (b) Push jerk - Work up to a heavy single

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 - 40 Burpees/40 Pull-ups, 30/30, 20/20
    (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 - 8x1
    (b) Push jerk - Work up to a heavy single

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) For Time - 200m Run/50 Burpee box jumps/200m Run/50 Pull-ups
    *RX'd - N/A / Scaled - N/A*
    (L2) For Time - 300m Run/25 Burpee box jumps/300m Run/50 Ring rows
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *10 Mins*
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  • THE GYM
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