September 09th, 2014

WARM-UP

x2 w/ Empty Bar

• 15 Overhead Squats
• 15 Good Mornings
• 15 Hang Power Snatches
  
• 15 Reverse Lunges
  
• 15 Sots Presses
  

+ 3-4 Mins of individual Mobility Work (Hip/Knee/Ankle)


COMPETITORS

Strength:

• (L1) Pause Squat - 4x6
• (L2) Deadlift - 4x3
  
  

Accessory:

• Death By Snatch
  *RX'd - 135/95# / Scaled - N/A*

Conditioning/Skill:

• ALT EMOM 10 - TTB/GHRs
  *RX'd - N/A / Scaled - N/A*
  

ST - *30 Mins*, AC - *15 Mins*, CO/SK - *10 Mins*


GPP

Strength:

• (1a) Pause Squat - 4x6
• (2a) Deadlift - 4x3
  

Accessory:

• AMRAP 12 -
  
  (L1) 15 Power Snatches/15 Wallball
  (L2) N/A
  *RX'd - 95/65# / Scaled - 65/45#*

Conditioning/Skill:

• 2 Min. Max Cal Row - x4
  (Rest 2 mins. between)
  *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *14 Mins*


G.O.M.A.D.

Strength: (Progressive lifts)

• (1a) Snatch - Work up to a heavy double in 10 minutes
  
• (2a) Pause Squat - 4x6
• (3a) Axle Deadlift - 4x6

Accessory:

• (1a) Front Rack Lunges - 3x10
• (2a) GHRs - 3x10
• (3a) BB Hip Thrusters - 3xMR
  (3b) Strict TTB - 3xMR
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• Weighted Plank Hold - 3xMT
  *RX'd - N/A / Scaled - N/A*

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