February 06th, 2014

COMPETITORS

Strength:

• Hang squat clean - 5x3
  

Conditioning:

• (a) EMOM 8 - 4 Shoulder to overhead
  *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
• (b) For Time - 90 Cal row/70 Toe to rings/50 Pull-ups/30 Deficit HSPUs/10 Rope climbs
  

Skill/Mobility:

• AMRAP 10 - 4 Burpees/2 Muscle-ups, 6/3, 8/4, 10/5, etc.
  

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


G.O.M.A.D

Strength:

• Hang squat clean 5x3
  

Accessory:

• (a) ALT EMOM 10 - 3 Shoulder to overhead/6 Pendlay rows
  (b) ALT for MR EMOM 10 - HSPUs/Muscle-ups
  

Conditioning:

• AMRAP 10 - 10 Burpees/10 KB Snatches
  *RX'd - 70/53# / Scaled - 62/44# or 53/35#*

ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP

Strength:

• Power clean + Front squat + 2  Jerks - 5x3
  

Conditioning:

• (a) AMRAP 15 - 10 Burpees/10 KB Snatches
  *RX'd - 53/35# / Scaled - 44/25# or 35/45#*
  
• (b) AMRAP 5 - Pull-ups

Skill/Mobility:

• 1000m Row
  

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *10 Mins*