December 20th, 2013

COMPETITORS

Strength: (a) Front Squat - 8x2 *Progressive*
               (b) Deadlift - 8x2 *Progressive*

Conditioning:

• (a) 2 RFT: 500m Run/10 Hang Power Snatches/20 Burpees over bar/
  30 Front Rack Lunges
  *RX'd - 155/105# / Scaled - 135/95# or 115/85#*
• (b) ALT for MR EMOM 10 - Cal Row/TTB
  

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

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


G.O.M.A.D

Strength: (a) Box Squat - 8x3 *Progressive*
               (b) Deficit Deadlift - 8x3 *Progressive*

Conditioning/Accessory:

• (a) AMRAP 15: 10 Burpees/20 Front Rack Lunges
  *RX'd - 155/105# / Scaled - 135/95# or 115/80#*
• ALT for MR EMOM (12) - GHD Sit-ups/Stone Shoulders/Sled Pulls

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

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


GPP

Strength: Pause Squat - 8x2 *Progressive*

Conditioning:

• (L1) AMRAP 20: 7 Deadlifts/15 Wallball/15 TTB
  *RX'd - 225/155# / Scaled - 205/145# or 185/135#
• (L2) Sub 10 KTEs or 20 Sit-ups for TTB
  *RX'd - 185/135# / Scaled - 155/105 or 135/95#
  

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