July 08th, 2014

COMPETITORS

Strength:

• (a) Snatch - 3x3
  (b) Overhead lunges - 4x8 (Each leg)
  
  

Accessory:

• (a) ALT EMOM 8 - 5 Snatch-grip deadlifts/10 GHRs
  (b) ALT for MR EMOM 8 - Back squats/Sled pulls
  (As heavy as possible allowing 10-12 reps)
  
  

Conditioning/Skill:

• 5 Rounds: With 2:00 on the clock - 20 burpees, 12 TTB, then max box jumps in RT
  *Rest 2 mins between rounds. Score is total box jumps. No rebounding.*
  *RX'd - N/A# / Scaled - N/A*
  

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


GPP

Strength:

• Snatch - 3x3
  
  

Accessory:

• ALT for MR EMOM 10 -
  Back squats/Double-unders
  (As heavy as possible allowing 10-12 reps)
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (L1) 5 Rounds: With 2 mins on the clock - 20 burpees, 12 TTB, then max box jumps in RT
  *Rest 2 mins between rounds. Score is total box jumps. No rebounding.*
  *RX'd - N/A / Scaled - N/A*
  (L2) 4 Rounds: With 3 mins on the clock - 10 burpees, 20 Sit-ups, then max box jumps in RT
  *Rest 2 mins between rounds. Score is total box jumps. No rebounding.*
  *RX'd - N/A# / Scaled - N/A#*

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