July 10th, 2014

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*