December 17th, 2013

COMPETITORS

Strength: (a) High Pull + Hang Power Snatch + 2 OH Squats - x7

Conditioning:

• (a) EMOM 8 - 3 Back Squats
  *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
• (b) 1 Mile Run, then AMRAP in remaining time of: 7 Burpees/7 TTB
  *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*


G.O.M.A.D

Strength: (a) Back Squat - 5xMR @ 1.5x Bodyweight (Min. 8)
               (b) Zercher Lunges - 5x12 *1 Weight*

Conditioning/Accessory:

• (a) AMRAP 12: 3 Squat Snatches/9 TTB
  (15 Burpees after every 3 rounds)
  *RX'd - 135/95# / Scaled - 115/80# or 95/65# / 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 - *25 Mins*, SK/MO - *N/A*


GPP

Strength: Front Squat - 5xMR @ Bodyweight (or % of BW)

Conditioning:

• (L1) 1 Mile Run, then AMRAP in remaining time of: 3 Snatches/5 Overhead Squats/7 Burpees
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#
• (L2) 800m Run, then AMRAP in remaining time of: 5 Snatches/10 Overhead Lunges/5 Burpees
  *RX'd - 95/65# / Scaled - 65/45# or 45/PVC#
  

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

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *N/A*