January 09th, 2014

COMPETITORS

Strength:

• Clean pull + Hang squat clean + 2 Jerks x7
  

Conditioning:

• (a) For Time - 15-12-9-6-3 of Burpees/Deficit HSPUs/KB swings
  *3 Muscle-ups between rounds and to finish*
  *RX'd - 106/70# / Scaled - 88/62# or 70/53# / Scale up as needed.*
• (b) AMRAP 10 - 12 GHD sit-ups/6 CTB
  

Skill/Mobility:

• Tabata Row x2
  

ST - *20 Mins*, CO - *30 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength:

• Hang squat clean + 2 Jerks x7
  

Accessory:

• (a) ALT EMOM 10 - 3 Strict deficit HSPUs/6 Axle rows
  (b) ALT for MR EMOM 10 - Log presses/Strict CTB
  

Conditioning:

• AMRAP 10 - 10 KB Swings/2 Wall walks/1 Rope climb
  *RX'd - 106/70# / Scaled - 88/62# or 70/3# / Scale up as needed.*

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


GPP

Strength:

• Clean pull + Hang power clean + 2 Front squats
  

Conditioning:

• (L1) AMRAP 12 - 3 HSPUs/6 Box jumps/9 KB Swings
  Rest 2 minutes
  AMRAP 8 - 7 Shoulder to OH/7 Pull-ups
• Rest 2 minutes
• AMRAP 4 - Max burpees
  *RX'd - 70/53# / Scaled - 62/44# or 53/35#*
  *RX'd - 95/65# / Scaled - 80/55# or 65/45#*
• (L2) Sub 1 Wall walk or 9 Push-ups for for HSPUs
  *Scaled - N/A*

Skill/Mobility:

• 1000m Row
  

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