November 22nd, 2013

COMPETITORS

Strength: (a) Pause Squat - Work up to a new 1RM
               (b) Deficit Deadlift - Work up to a new 1RM
Conditioning:

• (a) 3 RFT: 400m Run/15 Squat Snatches/30 Double-unders
  *RX'd - 135/95# / Scaled - 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 - Work up to a new 1RM
               (b) Deadlift - Work up to a new 1RM

Conditioning/Accessory:

• (a) 3 RFT: 10 KB Snatches/10 TGUs/20 Double-unders
  *RX'd - 70/53# / Scaled - 62/44# or 53/35#*
• (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 - Work up to a new 1RM

Conditioning:

• (L1) AMRAP 20: 25 Double-unders/15 KTEs/5 Deadlifts
  *RX'd - 225/155# / Scaled - 205/145# or 185/135#
• (L2) AMRAP 20 - 40 Mountain Climbers/8 Burpees over bar/8 Deadlifts
  *RX'd - 185/135# / Scaled - 155/105 or 135/95#
  

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

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