January 13th, 2014

COMPETITORS

Strength:

• Strict Press - 6x4 *Progressive*

Conditioning:

• (a) ALT for MR EMOM 12 - TTB/Hang squat cleans/Muscle-ups/Hang squat cleans
  *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*
  
• (b) For Time - 30-20-10 of Thrusters/Pull-ups
  *RX'd - 95/65# / Scaled - N/A / Scale up as needed.

Skill/Mobility:

• AMRAP 8 - Cal row
  

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


G.O.M.A.D

Strength:

• (a) Incline bench press - 5x3 *1 Weight across* 
  (b) Pendlay rows - 5x3 *1 Weight across*

Accessory:

• (a) ALT EMOM 10 - 4 Bench presses/8 Weighted strict CTB
  (b) ALT for MR EMOM 10 - Ring dips/Legless rope climbs
  

Conditioning:

• AMRAP 12 - 4 Squat clean thrusters/8 Pull-ups
  *RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*

ST - *30 Mins*, AC - *20 Mins*, CO - *12 Mins*


GPP

Strength:

• *ALT between movements*
  (a) Strict Press - 6x4 *1 Weight across @ 75-85% of 1RM*
  (b) Strict Pull-ups - 6x4 *Banded or weighted if necessary*
  

Conditioning:

• (L1) AMRAP 20 - 4 Power cleans/4 Thrusters/8 Pull-ups
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
• (L2) N/A
  *Scaled - 115/95#, 95/65, or 65/45#*

Skill/Mobility:

• 500m Row x3 *90 second rest between efforts*
  

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