May 01st, 2014

COMPETITORS

Strength:

• (a) Clean pull + clean - 3x3
• (b) Shoulder to OH - Work up to a heavy single (Sets start from the ground)
  

Conditioning:

• (a) ALT for MR EMOM 10 - Cal row/Bench press
  *RX'd - 225/155# / Scaled - 205/140# or 185/125# / Scale up as needed.*
  
• (b) AMRAP 8 - 9 Pull-ups/3 Deficit HSPUs
  *RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

• N/A
  

ST - *40 Mins*, CO - *20 Mins*, SK/MO - *N/A*


GPP

Strength:

• (a) Clean pull + clean - 3x3
• (b) Shoulder to OH - Work up to a heavy single (Sets start from the ground)
  
  

Conditioning:

• AMRAP 20 -
  
  • (L1) 3 HSPUs/5 CTB/7 KB Swings
    *40 Double-unders after every 4 rounds
    
  • (L2) 1 Wall walk/5 Pull-ups/10 KB Swings
    20 Double-unders after every 4 rounds
    
  *RX'd - N/A# / Scaled - N/A#*

Skill/Mobility:

• N/A
  

ST - *30 Mins*, CO - *20 Mins*, SK/MO - *N/A*