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March 11th, 2014

3/11/2014

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COMPETITORS

Strength:
  • (a) Snatch + OH Squat - 3x3
  • (b) Snatch-grip deadlift - 5x5

Conditioning:
  • (a) EMOM 8 - 3 Pause front squats
    *RX'd - 275/195# / Scaled - 225/155# or 185/125# / Scale up as needed.*
  • (b) For Time (12 Mins) - 1 Mile run, then AMRAP in remaining time of 7 Burpees/7 TTB
    *RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:
  • N/A

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*


GPP

Strength:
  • (a) Snatch + OH Squat - 3x5
  • (b) Snatch-grip deadlift - 5x5

Conditioning:
  • (a) EMOM 8 - 3 Pause front squats
    *RX'd - 225/155# / Scaled - 185/125# or 155/105# / Scale up as needed.*
  • (b) For Time (15 Mins) -
    • (L1) 1 Mile run, then AMRAP in remaining time of 8 Burpees/8 TTB
    • (L2) 800m run, then AMRAP in remaining time of 5 Burpees/10 KTEs or 20 Sit-ups
    *RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:
  • N/A

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*
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