March 28th, 2014

COMPETITORS

Strength:

• Front squat - 8x3 *1 Weight*

Conditioning:

• (a) ALT for MR EMOM 8 - Snatches/TTB
  RX'd - 185/125# / Scaled - 155/105# or 135/95# / Scale up as needed.*
• (b) 90 Seconds Each Station x3 - Sandbag carry/Front rack lunge/
  Stone shoulder/2 for 1 Wallball (60 Second rest between rounds)
• *RX'd - 225, 185, 200, 30/150, 125, 112, 20# / Scaled - N/A#*

Skill/Mobility:

• For Time - 2000m Row
  

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*


GPP

Strength:

• Front squat - 8x3 *1 Weight*

Conditioning:

• (a) ALT for MR EMOM 8 - Snatches/KTEs
  RX'd - 155/105# / Scaled - 135/95# or 115/80# / Scale up as needed.*
  
• (b) 90 Seconds Each Station x3 - Farmer's carry/Front rack lunge/
  Stone shoulder/2 for 1 Wallball (60 Second rest between rounds)
• *RX'd - 106, 135, 140, 30/70, 95, 75, 20# / Scaled - 70, 115, 112, 20/53, 80, 50, 14#*

Skill/Mobility:

• For Time - 1 Mile run
  

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *10 Mins*