June 10th, 2014

COMPETITORS

Strength:

• (a) High pull + hang snatch - 3x3
  (b) Split squat - 3x12 (Each leg)
  
  

Accessory:

• (a) ALT EMOM 8 - 5 Snatch-grip deadlifts/10 GHRs
  (b) ALT for MR EMOM 8 - Overhead squats/KB Swings
  (As heavy as possible allowing 8-12 reps)
  
  

Conditioning/Skill:

• AMRAP 10 - 40 Double-unders/20 Toe to rings
  *RX'd - N/A# / Scaled - N/A*
  

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


GPP

Strength:

• (a) High pull + hang snatch - 3x3
  (b) Front rack lunges - 3x12 (Each leg)
  
  

Accessory:

• ALT for MR EMOM 10 -
  Overhead squats/KB Swings
  (As heavy as possible allowing 8-12 reps)
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (L1) AMRAP 20 - 200m run/7 Burpee box jumps/15 KTEs
  *RX'd - N/A / Scaled - N/A*
  (L2) AMRAP 20 - 200m run/10 Box jumps/30 Sit-ups
  *RX'd - N/A / Scaled - N/A*

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