June 09th, 2014

COMPETITORS

Strength:

• (a) Strict press - 4x8
  (b) Pendlay row - 4x8
  
  

Accessory:

• (a) ALT EMOM 8 - 5 Bench presses/3-5 Strict muscle-ups
  (b) ALT for MR EMOM 8 - Weighted ring dips/Legless rope climbs
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• Complete 6 Burpees over bar at the top of each minute, then complete as many
  hang power clean and jerks as possible in the time remaining. Continue for 10
  minutes. No skipping minutes.
  *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 - 4x8
  (b) Strict pull-ups - 4x8
  *Weighted if necessary*
  

Accessory:

• ALT EMOM 10 -
  (L1) 8 Strict ring dips/2 Legless rope climb
  (L2) 12 Dips/12 Ring rows
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (L1) Every three minutes, complete 10 Burpees/5 Hang power clean and jerks/5 HSPUs
  and continue until unable to complete reps within the 3 minutes.
  *RX'd - 185/135# / Scaled - 165/125# or 145/125# / Scale up as needed.*
  (L2) Every three minutes, complete 10 Burpees/5 Hang power clean and jerks/10 Push-ups
  and continue until unable to complete reps within the 3 minutes.
  *RX'd - 135/95# / Scaled - 115/80# or 95/65# / Scale up as needed.*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *18 Mins*