October 11th, 2013

COMPETITORS

Strength: (a) Back Squat - 4x6 *Progressive*
               (b) Deadlift - 5x2 *Progressive*

Conditioning:

• (a) For Time - 12-9-6-3 of: Power Snatches
  (25 Cal row between rounds)
  *RX'd - 155/105# / Scaled - 135/95# or 115/85#*
• (b) ALT for MR EMOM (10) - Burpees/TTB

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) Pause Squat - 4x6 *Progressive*
               (b) BB Lunges - 4x6 *Progressive*

Conditioning/Accessory:

• (a) AMRAP 15: 25 Sit-ups/15 Wallball/5 Deadlifts
  *RX'd - 355/250# / Scaled - 335/235# or 315/220#*
• (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: Front Squat - 4x6 *Progressive*

Conditioning:

• (L1) AMRAP 20: 10 Wallball/10 KB Swings/10 Box Jumps
  *RX'd - 106/70# / Scaled - 88/62# or 70/53#
• (L2) AMRAP 20 - 300m Run/20 Air Squats/10 KB Swings
  *RX'd - 53/35# / Scaled - 44/25# or 35/15#
  

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

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