October 18th, 2013

COMPETITORS

Strength: (a) Back Squat - 6x4 *Progressive*
               (b) Deadlift - 5x1 *Progressive*

Conditioning:

• (a) ALT for MR EMOM (12) Burpees/Power Snatches/Wallballs/TTB
  (Count Burpees and Wallball 2 for 1)
  *RX'd - 155/105# / Scaled - 135/95# or 115/85#*
• (b) Max Cal Row in 90 Seconds - x3
  

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 - 6x4 *Progressive*
               (b) BB Lunges - 6x4 *Progressive*

Conditioning/Accessory:

• (a) AMRAP 8: 1 Deadlift/3 Burpees, 2 Deadlifts/6 Burpees,
  3 Deadlifts/9 Burpees, etc.
  *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 - 6x4 *Progressive*

Conditioning:

• (L1) AMRAP 25: 5 Squat Cleans/10 Burpees over bar/
  10 Front Rack Lunges/300m Run
  *RX'd - 135/95# / Scaled - 115/80# or 95/65#
• (L2) AMRAP 20 - 300m Run/5 Burpee Box Jumps/15 Wallball/15 Sit-ups
  *RX'd - N/A# / Scaled - N/A# or N/A#
  

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

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