January 07th, 2014

COMPETITORS

Strength:

• (a) High pull + Hang power snatch x7

Conditioning:

• (a) EMOM 10 - 3 Pause back squats
  *RX'd - 315/225# / Scaled - 275/195# or 225/155# / Scale up as needed.*
  
• (b) For Time - 150 Double-unders, then 40-30-20 of Wallball/Cal row/Pistols/
  Toe to rings, then 150 Double-unders to finish
  *RX'd - 30/20, 95 / Scaled - 20/14#*

Skill/Mobility:

• ALT for MR EMOM 10 - GHRs/KB swings
  

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


G.O.M.A.D

Strength:

• (a) Pause back squat - 3x12 *1 Weight across* 
  (b) Farmer's deadlift - 3x8
  

Accessory:

• (a) ALT EMOM 10 - 2 Stone Shoulders/4 Sled Drags
  *RX'd - N/A# / Scaled - N/A#*
  
• (b) ALT for MR EMOM 10 - Sandbag carries/TTB
  *RX'd - N/A# / Scaled - N/A#*

Conditioning:

• For Time - 50 Front rack lunges
  *RX'd - 155/105# / Scaled - 135/95# or 115/80#*

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


GPP

Strength:

• (a) Hang power snatch 5x3

Conditioning:

• (L1) For Time - 40-30-20 of Back squats/Burpees/Wallball/KTEs, then run 800m to finish
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
• (L2) For Time - 30-20-10 of Back squats/Burpees/Wallball/Sit-ups, then run 500m to finish
  *RX'd - 95/65# / Scaled - 80/55# or 65/45#*

Skill/Mobility:

• AMRAP 15 - 10 Pistols/20 Double-unders
  

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *15 Mins*