March 11th, 2014

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*