October 21st, 2014

COMPETITORS

Strength:

• (1a) Back Squat - 6x4
  (1b) Deadlift - 6x4
  
  

Accessory:

• 2 RFT - 30 Cal Row/25 Wallball/20 Burpees Over Bar/15 Hang Snatches
  *RX'd - 135/95 / 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 - 6x4
  (1b) Deadlift - 6x4

Accessory:

• AMRAP 20 - 20 Double-unders/15 Wallball/10 Burpees/5 Hang Snatches
  
  *RX'd - 95/65 / Scaled - 70/50*

Conditioning/Skill:

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

ST - *20 Mins*, AC - *20 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 - 6x4
• (3a) Hex Bar Deadlift - 6x4
  

Accessory:

• (1a) Lateral Barbell Step-ups - 4x12
• (2a) Seated Good Mornings - 4x12
  
• (3a) GHRs - 3xMR
  (3b) TGU Sit-ups - 3xMR
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• (1a) TTB - 5xMR
  

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