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October 01st, 2013

10/1/2013

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COMPETITORS

Strength: High Pull + Hang Snatch - x7 @ 70-80%

Conditioning:
  • (a) 10 RFT - 3 Front Squats/7 TTB
    (Bars start on the ground)
    *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
  • (b) Max Cal Row in 90 Seconds - x3

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

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


G.O.M.A.D

Strength: (a)
Front Squat - 3xMR @ Bodyweight
               (b) Split Squats - 3x15 *1 Weight*

Conditioning/Accessory:
  • (a) Death by Snatch
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#*
  • (b) ALT for MR EMOM (12) - Strict TTB/Sled Drags/GHRs

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

ST - *30 Mins*, CO - *25 Mins*, SK/MO - *N/A*


GPP

Strength: Back Squat - 3xMR @ Bodyweight

Conditioning:
  • (L1) AMRAP 20: 5 Squat Snatches/10 TTB/200m Plate Run
    *RX'd - 135/95# / Scaled - 115/80# or 95/65#
  • (L2) AMRAP 20 - 200m Run/20 Overhead Lunges/10 Burpees
    *RX'd - 65/45# / Scaled - 45/25# or 25/PVC#

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

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