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March 27th, 2014

3/27/2014

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COMPETITORS

Strength:
  • (a) 3 Position clean - 5x2
  • (b) Clean pull - 8x3

Conditioning:
  • (a) EMOM 8 - 2 Shoulder to OH (Push press or Power jerk only)
    *RX'd - 225/155# / Scaled - 205/140# or 185/125# / Scale up as needed.*
  • (b) 90 Seconds Each Station x3 - 2 for 1 Cal row/Deficit HSPUs/Lateral burpee
    box jumps/Muscle-ups (60 Second rest between rounds)
    *RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:
  • N/A

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


GPP

Strength:
  • (a) 3 Position clean (high to low) - 5x3
  • (b) Clean pull - 8x3

Conditioning:
  • (a) EMOM 8 - 2 Shoulder to OH (Push press or Power jerk only)
    *RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*
  • (b) 90 Seconds Each Station x3 (60 Second rest between rounds) -
    • (L1) 2 for 1 Cal row/HSPUs/Burpee box jumps (up + over)/
      Muscle-ups (or 2 for 1 CTB)
    • (L2) 2 for 1 Cal row/Wall walks/Burpees/Pull-ups
    *RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:
  • N/A

ST - *30 Mins*, CO - *30 Mins*, SK/MO - *N/A*
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  • THE GYM
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