COMPETITORS
Strength: Snatch - 3 Position (low to high) at 65-75% of 1RM x 10 Conditioning A: For Time - 2-4-6-8-10 of Front Squats + 7 Burpees-over-bar to start and between rounds Skill: ALT EMOM 10 - TTB/Front Rack Lunges Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 205/135# (Conditioning 115/80#) / SCALED A - N/A# / SCALED B - N/A# Notes: N/A G.O.M.A.D Strength A: Snatch - 3 Position (low to high) at 65-75% of 1RM x 10 Strength B: Pause Squat - 4x6 (Progressive - 2 min. rest between sets) Accessory: (a) Zercher Lunges/(b) GHRs - 3x12 (1 Weight) Conditioning: ALT EMOM 10 - Tire Flips/Sled Drags Mobility: MWOD 71 - Overhead squat/snatch prep ST - *30 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A# Notes: N/A CROSSFIT Strength: Front Squat - 3x8 (Progressive - 2 min. rest between sets) Conditioning: For Time - 20 Snatches/300m Run/40 Burpees-over-bar/ 300m Run/60 Barbell Lunges/300m Run Skill: Max KTEs in 2 Minutes + Max Double-unders in 1 Minute x3 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED A - 115/80# / SCALED B - 95/65# Notes: N/A
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