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July 08th, 2014

7/8/2014

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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*
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