July 15th, 2014

COMPETITORS

Strength:

• (a) Snatch high pull + muscle snatch + hang snatch - 5x2
  (b) Overhead lunges - 5x5 (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:

• For Time - 40 KTEs/500m run/30 KTEs/500m run/20 KTEs/500m run
  *RX'd - N/A# / Scaled - N/A*
  

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


GPP

Strength:

• Snatch high pull + muscle snatch + snatch balance - 5x2
  
  

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) 60 Burpees, then AMRAP in RT of - 40 KB swings/40 Overhead KB lunges/40 Sit-ups
  *RX'd - N/A / Scaled - N/A*
  (L2) 30 Burpees, then AMRAP in RT of - 10 Ground to overhead/10 Overhead plate
  lunges/20 Sit-ups
  *RX'd - 53/35# / Scaled - 44/25 or 25/10#*

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