June 12th, 2014

COMPETITORS

Strength:

• (a) Clean high pull + hang clean - 3x3
  (b) Clean deadlift - 3x3
  
  

Accessory:

• (a) ALT EMOM 8 - 5 Push jerks/3-5 Strict muscle-ups
  (b) ALT for MR EMOM 8 - Strict HSPUs/Strict weighted pull-ups
  (As heavy as possible allowing 8-12 reps)
  
  

Conditioning/Skill:

• Every two minutes, row 20 cals then complete as many burpees as possible in the
  time remaining. Continue for 10 minutes. No skipping minutes.
  *RX'd - N/A# / Scaled - N/A*
  

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


GPP

Strength:

• (a) Clean high pull + hang clean + 2 push jerks - 3x3
  (b) Clean deadlift - 3x3
  
  

Accessory:

• ALT for MR EMOM 10 -
  (L1) Strict HSPUs/Strict pull-ups
  (L2) Wall walks/Pendlay row
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• Every four minutes, run 200m then complete as many wallball as possible in the
  remaining time. Score is max wallball.
  *RX'd - 30/20# / Scaled - 20/14# or 145/125# / Scale up as needed.*
  
  ST - *30 Mins*, AC - *10 Mins*, CO/SK - *20 Mins*