November 21st, 2013

COMPETITORS

Strength: Hang Squat Clean + 2 Jerks - x7

Conditioning:

• ALT for MR EMOM x3: HSPUs/Pull-ups/Box Jumps/TTB/KB Swings
  *Rest 1 min between rounds.*
  *RX'd - 106/70# / Scaled - 88/62#*

Skill/Mobility: Tabata Row x2. Rest 3 mins between efforts.

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


G.O.M.A.D

Strength: N/A

Conditioning:

• AMRAP 15: 8 CTB/2 Ground to Overhead, 10/4, 12/6, etc...
  *RX'd - 225/155# / Scaled - 205/135# or 185/115# / Scale up as needed.*

Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Box Jumps/Wall Walks

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: N/A

Conditioning:

• (L1) AMRAP 20 - 2 Squat Cleans/4 HSPUs/6 CTB
  *RX'd - 155/105# / Scaled - 135/95# or 95/65#
• (L2) AMRAP 20 - 5 Box Jumps/10 Wallball/10 Push-ups
  (200m run after every 3 rounds)
  *RX'd - 53/35# / Scaled - 44/25#
  

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Box Jumps/Ring Dips

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*