June 02nd, 2014

COMPETITORS

Strength:

• (a) Strict press - 3x8
  (b) Pendlay row - 3x8
  
  

Accessory:

• (a) ALT EMOM 8 - 4 Bench presses/2-4 Strict muscle-ups
  (b) ALT for MR EMOM 8 - Weighted ring dips/Legless rope climbs
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• 40 Burpees, then AMRAP in RT of - 5 Hang power cleans/10 Box overs
  (Hang power cleans must go unbroken for round to count)
  *RX'd - 205/145# / Scaled - 185/135# or 165/125# / Scale up as needed.*
  

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


GPP

Strength:

• (a) Strict press - 3x8
  (b) Strict pull-ups - 3x8
  *Weighted if necessary*
  

Accessory:

• ALT EMOM 10 -
  (L1) 5 Strict ring dips/1 Legless rope climb
  (L2) 10 Dips/10 Ring rows
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (L1) 40 Burpees, then AMRAP in RT of - 5 Hang power cleans/10 Box overs/5 HSPUs
  (Hang power cleans must go unbroken for round to count)
  *RX'd - 185/135# / Scaled - 165/125# or 145/125# / Scale up as needed.*
  (L2) 30 Burpees, then AMRAP in RT of - 5 Hang power cleans/8 Box jumps/5 Push-ups
  (Hang power cleans must go unbroken for round to count)
  *RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *15 Mins*