August 25th, 2014

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*