October 14th, 2014

COMPETITORS

Strength:

• (1a) Back Squat - 4x6
  (1b) Deadlift - 4x6
  
  

Accessory:

• AMRAP 15 - 5 Hang Power Snatches/10 Burpees Over Bar/20 Front Rack Lunges/200m Run
  *RX'd - 155/105 / Scaled - N/A*

Conditioning/Skill:

• For Time - 40 TTB/1 Mile Medball Run/40 TTB
  *RX'd - N/A# / Scaled - N/A*
  

ST - *20 Mins*, AC - *20 Mins*, CO/SK - *20 Mins*


GPP

Strength:

• (1a) Back Squat - 4x6
  (1b) Deadlift - 4x6
  

Accessory:

• AMRAP 20 - 3 Hang Power Snatches/6 Burpees Over Bar/12 Front Rack Lunges/500m Run
  
  *RX'd - 135/65 / Scaled - 95/65*

Conditioning/Skill:

• 1 Mile Medball Run, then Max TTB in Remaining Time
  *RX'd - N/A / Scaled - N/A*

ST - *20 Mins*, AC - *15 Mins*, CO/SK - *15 Mins*


G.O.M.A.D.

Strength: (Progressive lifts)

• (1a) Power Snatch - Work up to a heavy single in 10 minutes
  
• (2a) Back Squat - 4x6
• (3a) Hex Bar Deadlift - 4x6
  

Accessory:

• (1a) Lateral Barbell Step-ups - 5x10
• (2a) Seated Good Mornings - 5x10
  
• (3a) GHRs - 3xMR
  (3b) TGU Sit-ups - 3xMR
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (1a) TTB - 4xMR
  *RX'd - N/A / Scaled - N/A*

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *N/A*