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July 15th, 2014

7/15/2014

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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*
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