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July 10th, 2014

7/10/2014

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COMPETITORS

Strength:
  • (a) Clean - 3x3
    (b) Push jerk - 3x3
    (Bar starts on the ground.)

Accessory:
  • (a) ALT EMOM 8 - 7 Bench Presses/7 Muscle-ups
    (b) ALT for MR EMOM 8 - Deficit HSPUs/Rope climbs

Conditioning/Skill:
  • AMRAP 10 - 21 Double-unders/15 Push-ups/9 CTB
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • (a) Clean - 3x3
    (b) Push jerk - 3x3
    (Bar starts on the ground.)

Accessory:
  • ALT for MR EMOM 10 -
    (L1) Bench press/Rope climbs
    (L2) Push-ups/Ring rows
    (As heavy as possible allowing 6-8 reps)
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) 30 Burpee box jumps, then AMRAP in RT - 15 Double-unders/7 Ring dips/7 CTB
    (No rebounding.)
    *RX'd - N/A / Scaled - N/A*
    (L2) 30 Box jumps, then AMRAP in RT - 5 Burpees/10 Push-ups/5 Pull-ups
    (No rebounding.)
    *RX'd - N/A / Scaled - N/A*

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