August 30th, 2014

COMPETITORS

Strength:

• (a) Snatch - 8x1
  (b) Back squat - Work up to a heavy single
  
  

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:

• AMRAP 10 - 3 Burpees/1 Deadlift, 6 Burpees/2 Deadlifts, 9/3, etc.
  (Burpees to a 45# plate)
  *RX'd - 365/245# / Scaled - 335/225#*
  

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


GPP

Strength:

• (a) Snatch - 8x1
  (b) Back squat - Work up to a heavy single
  

Accessory:

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

Conditioning/Skill:

• (L1) AMRAP 15 - 800m Run, then AMRAP in RT of 7 TTB/5 Burpees/3 Deadlifts
  (Burpees to a 45# plate)
  *RX'd - 275/185# / Scaled - 245/165# or 225/145*
  (L2) AMRAP 15 - 500m Run, then AMRAP in RT of 15 Sit-ups/10 Burpees/5 Deadlifts
  *RX'd - 185/135# / Scaled - 155/105#*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*