October 24th, 2014

COMPETITORS

Strength:

• (1a) Snatch (2 second pause at knee) - 5x2
• (2a) Snatch Balance - 5x2
  
  

Accessory:

• AMRAP 15 - 12 TTB/2 Front Squats/2 Burpees Over Bar, 12/4/4, 12/6/6, etc.
  *RX'd - 225/155# / Scaled - N/A*
  
  

Conditioning/Skill:

• 2 Mile Run
  *RX'd - N/A# / Scaled - N/A*
  

ST - *30 Mins*, AC - *15 Mins*, CO/SK - *16 Mins*


GPP

Strength:

• (1a) Snatch (2 second pause at knee) - 5x2
• (2a) Snatch Balance - 5x2
  
  

Accessory:

• AMRAP 20 -
  (L1) 20 Double-unders/30 Front Squats/40 Sit-ups
  (L2) 10 Burpees/Front Squats/30 Sit-ups
  (200m Run after every 3 rounds)
  *RX'd - 135/95# / Scaled - 95/65#*

Conditioning/Skill:

• (L1) 2 Mile Run
  (L2) 1.5 Mile Run
  *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*


G.O.M.A.D.

Strength:

• (1a) Snatch (2 second pause at knee) - 5x2
  
• (2a) Front Squat - 5x2
• (3a) Banded Deadlift - 5x2
  

Accessory:

• (1a) Reverse Barbell Lunges - 3xMR
  (1b) GHD Sit-ups - 3xMR
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• 60 Burpees, then AMRAP in remaining time of: 8 Wallball/8 TTB
  (Burpees to a 45# plate)
  *RX'd - N/A / Scaled - N/A*

ST - *40 Mins*, AC - *20 Mins*, CO/SK - *12 Mins*