October 31st, 2014

COMPETITORS

Strength:

• (1a) Snatch (2 second pause at knee) - 3x3
• (2a) Snatch Balance - 3x3
  
  

Accessory:

• (a) AMRAP 12 - 40 Double-unders/20 KB Swings
  
• (b) EMOM 8 - 12 Wallball/Max GHD Sit-ups in Remaining Time
  *RX'd - 88, 30#/62, 20# / Scaled - N/A*
  
  

Conditioning/Skill:

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

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


GPP

Strength:

• (1a) Snatch (2 second pause at knee) - 3x3
• (2a) Snatch Balance - 3x3
  
  

Accessory:

• For Time -
  (L1) 100 Wallball, then AMRAP in Remaining Time of 20 TTB /10 Deadlifts
  (L2) 75 Wallball, then AMRAP in Remaining Time of 25 Sit-ups/7 Deadlifts
  *RX'd - 20, 225#/14, 155# / Scaled - 14, 135/8, 95#*

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) - 3x3
  
• (2a) Front Squat - 3x3
• (3a) Banded Deadlift - 3x3
  

Accessory:

• N/A
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• 1000m Row, then AMRAP in remaining time of: 10 Front Rack Lunges/15 TTB
  20 Wallball/15 TTB/30 KB Swings/15 TTB
  *RX'd - 185, 30, 106#/125, 20, 70# / Scaled - N/A*

ST - *40 Mins*, AC - *N/A*, CO/SK - *20 Mins*