November 01st, 2013

COMPETITORS

Strength: (a) Pause Squat - 3x8 *Progressive*
               (b) Deficit Deadlift - 5x5 *Progressive*

Conditioning:

• (a) For Time: 500m Run/30 Box Jumps/30 Power Snatches/30 TTB/500m Run
  *RX'd - 155/105# / Scaled - 135/95# or 115/85#*
• (b) Max Cal Row in 90 Seconds - x3
  

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

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


G.O.M.A.D

Strength: (a) Front Squat - 3x8 *Progressive*
               (b) Deadlift - 5x5 *Progressive*

Conditioning/Accessory:

• (a) AMRAP 12: 10 Front Rack Lunges/20 KB Swings
  *RX'd - 155/105# / Scaled - 135/95# or 115/80#*
• (b) ALT for MR EMOM (12) - Strict TTB/Sled Drags/GHRs
  

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

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


GPP

Strength: Back Squat - 3x8 *Progressive*

Conditioning:

• (L1) AMRAP 20: 200m Run/7 Deadlifts/25 Sit-ups
  *RX'd - 225/155# / Scaled - 205/145# or 185/135#
• (L2) AMRAP 20 - 300m Run/5 Box Jumps/15 KB Swings/25 Sit-ups
  *RX'd - 53/35# / Scaled - 44/25 or 35/25#
  

Skill/Mobility: MWOD 71 - Overhead squat/snatch prep

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