October 31st, 2013

COMPETITORS

Strength: (a) Clean - 3x3
               (b) Clean Pull - 3x3

Conditioning:

• (a) EMOM 8 - 3 Shoulder to Overhead
  *RX'd - 225/155# / Scaled - 205/135# or 185/125# / Scale up as needed.*
• (b) "Nate" - AMRAP 20: 2 Muscle-ups/4 HSPUs/8 KB Swings
  *RX'd - 70/53# / Scaled - N/A# / Scale up as needed.*

Skill/Mobility: 1 Mile Run

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *8 Mins*


G.O.M.A.D

Strength: (a) Deficit HSPUs - 3xMR
               (b) False Grip Ring Pull-ups - 3xMR

Conditioning:

• AMRAP 15: 3 Axle Cleans/6 Shoulder to Overhead/9 TTB
  *RX'd - 185/135# / Scaled - 155/105# or 135/95#*

Skill/Mobility: ALT for MR EMOM (12) - Rope Climbs/Box Jumps/Wall Walks

ST - *25 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*


GPP

Strength: Strict Press - 3xMR @ 75% Bodyweight

Conditioning:

• (L1) AMRAP 20: 10 KB Swings/5 Pull-ups/5 HSPUs, 12/6/6, 14/7/7, etc.
  *RX'd - 70/53# / Scaled - 53/35# or 44/25#
• (L2) AMRAP 20 - Run 300m/20 KB Swings/20 Push-ups
  *RX'd - 53/35# / Scaled - 44/25#
  

Skill/Mobility: 2 Mins at each station x2 - Rope Climbs/Box Jumps/Ring Dips

ST - *20 Mins*, CO - *20 Mins*, SK/MO - *12 Mins*