January 17th, 2014

COMPETITORS

Strength:

• (a) Front squat - 6x4 *Progressive*
• (b) Deadlift - Work up to a heavy single
  

Conditioning:

• (a) For Time - 21-15-9 of: Snatches/Burpees over bar/OH squats
  *RX'd - 115/80# / Scaled - 95/65# / Scale up as needed.*
  
• (b) AMRAP 12 - 200m row/15 Toe to rings
  *RX'd - N/A / Scaled - N/A*

Skill/Mobility:

• ALT for MR EMOM 10 - GHRs/KB swings
  

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


G.O.M.A.D

Strength:

• (a) Front squat - 5x3 *1 Weight across* 
  (b) Axle deadlift - 5x3 *1 Weight across*
  

Accessory:

• (a) ALT EMOM 10: 3 Axle cleans/4 Sled pulls
  *RX'd - N/A# / Scaled - N/A#*
  
• (b) ALT for MR EMOM 10 - Farmers carries/Toe to rings
  *RX'd - N/A / Scaled - N/A*

Conditioning:

• For Time - 100 Wallball
  *20 Burpees every time ball is dropped*
  *RX'd - 20/14# / Scaled - N/A*

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


GPP

Strength:

• (a) Front squat 6x4 *1 Weight across*
  

Conditioning:

• (a - L1) For Time - 15-12-9-6-3 of: Snatches/Burpees over bar/OH squats
  *RX'd - 115/80# / Scaled - 95/65# or 80/55#*
• (b - L2) N/A
  *RX'd - 80/55# / Scaled - 65/45# or 45/PVC*
• (b) For Time - 1 Mile run
  

Skill/Mobility:

• AMRAP 15 - 10 Pistols/20 Double-unders
  

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