February 14th, 2014

COMPETITORS

Strength:

• (a) Front squat - 8x3 *Progressive*
• (b) Deadlift - Work up to a heavy double
  

Conditioning:

• For Time - 30 Burpees over bar/30 Squat snatches/30 Burpees over bar/
  30 Front rack lunges
  *RX'd - 135,185/95,135# / Scaled - 115,165/80,115# or
  95,135/65,95# / Scale up as needed.*
  

Skill/Mobility:

• ALT for MR EMOM 10 - GHRs/Wallball
  

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


G.O.M.A.D

Strength:

• (a) Pause squat - 6x4 *1 Weight across* 
  (b) Farmer's deadlift - 6x4 *1 Weight across*
  

Accessory:

• (a) ALT EMOM 10 - 3 Axle cleans/4 Sled drags
  *RX'd - N/A# / Scaled - N/A#*
  
• (b) ALT for MR EMOM 10 - Zercher lunges/Toe to bar
  *RX'd - N/A# / Scaled - N/A#*

Conditioning:

• For Time - Tire flips
  *RX'd - N/A# / Scaled - N/A#*

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*


GPP

Strength:

• (a) Front squat - 5x3 *1 Weight across*
• (b) Deadlift - Work up to a heavy double
  

Conditioning:

• (L1) 2 RFT  - 30 Double-unders/30 Burpees over bar/10 Squat snatches
  *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
• (L2) N/A
  *RX'd - 80/55# / Scaled - 65/45# or 45/PVC#*

Skill/Mobility:

• AMRAP 10 - 10 Pistols/20 KB swings
  

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