December 10th, 2013

COMPETITORS

Strength: (a) Squat Snatch - 5x3

Conditioning:

• (a) EMOM 8 - 3 Back Squats
  *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
• (b) AMRAP 20 - 20 Double-unders/10 GHD Sit-ups/5 Deadlifts
  *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*


G.O.M.A.D

Strength: (a) Back Squat - 4xMR @ 1.5x Bodyweight (Min. 8)
               (b) Zercher Lunges - 4x15 *1 Weight*

Conditioning/Accessory:

• (a) AMRAP 15: 20 Double-unders/7 Burpees/3 Power Snatches
  *RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*
• (b) ALT for MR EMOM (12) - GHD Sit-ups/Stone Shoulders/Sled Pulls
  

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*


GPP

Strength: Front Squat - 4xMR @ Bodyweight (or % of BW)

Conditioning:

• (L1) 3 RFT: 10 Snatches/20 BB Lunges/30 Mountain Climbers/40 Wallball
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#
• (L2) N/A
  *RX'd - N/A# / Scaled - N/A#
  

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *N/A*