October 08th, 2013

COMPETITORS

Strength: Snatch - 3 Position (High to Low) x5 @ 70-80% of 1RM

Conditioning:

• (a) AMRAP 15 - Max Front Squats
  (Bars start on the ground. 200m run every time bar is dropped.)
  *RX'd - 225/155# / Scaled - 205/135# or 185/125#*
• (b) ALT for MR EMOM (10) - Burpees/TTB
  

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 - 4xMR @ Bodyweight
               (b) Split Squats - 4x12 *1 Weight*

Conditioning/Accessory:

• (a) AMRAP 15 - Max Hang Snatches
  (200m run every time bar is dropped)
  *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 - 4xMR @ Bodyweight

Conditioning:

• (L1) AMRAP 30: 9 Wallball/6 TTB/3 Wall Walks
  (800m run after every 5 rounds)
  *RX'd - N/A# / Scaled - N/A#
• (L2) AMRAP 25 - 500m Run/25 Sit-ups/15 Wallball/5 Burpees
  *RX'd - N/A# / Scaled - N/A#
  

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

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