January 06th, 2014

COMPETITORS

Strength:

• Strict Press - 4x6 *Progressive*

Conditioning:

• (a) AMRAP 10 - 6 Burpees over bar/3 Hang squat cleans
  *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
• (b) ALT for MR EMOM 12 - TTB/Box jumps/Muscle-ups/Box jumps
  

Skill/Mobility:

• ALT for MR EMOM 12 - Pull-ups/Cal row
  

ST - *20 Mins*, CO - *25 Mins*, SK/MO - *15 Mins*


G.O.M.A.D

Strength:

• (a) Incline bench press - 5x5 *1 Weight across* 
  (b) Pendlay rows - 5x5 *1 Weight across*

Accessory:

• (a) ALT EMOM 10 - 3 Bench presses/6 Weighted pull-ups
  (b) ALT for MR EMOM 10 - Ring dips/Legless rope climbs
  

Conditioning:

• AMRAP 10 - 6 Burpees over bar/3 Hang cleans
  *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*


GPP

Strength:

• *ALT between movements*
  (a) Strict Press - 4x6 *1 Weight across @ 65-75% of 1RM*
  (b) Strict Pull-ups - 4x6 *Banded or weighted if necessary*
  

Conditioning:

• (L1) AMRAP 20 - 6 Burpees over bar/3 Hang squat cleans/3 Wall walks
  *RX'd - 185/125# / Scaled - 155/105# or 135/95#*
• (L2) AMRAP 20 - 4 Burpees over bar/3 Hang squat cleans/2 Wall walks
  *Scaled - 135/95#, / 115/80, or 95/65#*

Skill/Mobility:

• 500m Row x3 *2 Min rest between efforts*
  

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