July 07th, 2014

COMPETITORS

Strength:

• (a) Axle push press - 6x4
  (b) Axle row - 6x4
  
  

Accessory:

• (a) ALT EMOM 8 - 10 Seated DB or KB presses/5 Muscle-ups
  (b) ALT for MR EMOM 8 - Close grip-push-ups/CTB
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• AMRAP 10 - 200m run/4 Ground to overhead/8 Burpees over bar
  *RX'd - 205/145# / Scaled - 185/135# or 165/125# / Scale up as needed.*
  

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


GPP

Strength:

• (a) Push press - 6x4
  (b) Strict pull-ups - 6x4
  *Weighted if necessary*
  

Accessory:

• ALT EMOM 10 -
  (L1) 6 Seated DB or KB presses/12 DB or KB rows
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (L1) AMRAP 15 - 200m run/8 HSPUs/4 Hang power cleans
  *RX'd - 165/115# / Scaled - 145/100# or 125/85# / Scale up as needed.*
  (L2) AMRAP 15 - 300m run/3 Wall walks/6 Power cleans
  *RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *15 Mins*