October 01st, 2013

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*