March 27th, 2014

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*