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September 22nd, 2014

9/22/2014

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COMPETITORS

Strength:
  • (a) Clean & Jerk - 5x2

Accessory:
  • (a) ALT EMOM 12 - 12 Thrusters/12 CTB

Conditioning/Skill:
  • 500m Sprint -  x6
    (Rest as needed between efforts)
    *RX'd - N/A# / Scaled - N/A*

ST - *30 Mins*, AC - *12 Mins*, CO/SK - *15 Mins*


GPP

Strength:
  • (a) Clean & Jerk - 5x2

Accessory:
  • AMRAP 20 - 4 HSPUs/4 Pull-ups/15 KB Swings, 6 HSPUs/6 Pull-ups/15 KB Swings,
    8/8/15, 10/10/15, etc.
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (L1) 500m Sprint - x6
    (2 Minute rest between efforts)
    *RX'd - N/A / Scaled - N/A*
  • (L2) 300m Sprint - x6
    (2 Minute rest between efforts)
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *15 Mins*, CO/SK - *20 Mins*


G.O.M.A.D.

Strength:
  • (a) Hang Power Clean - 3 reps EMOM x8
  • (b) Clean Pull - 3x3

Accessory:
  • (1a) Push Jerk - 3 reps EMOM x8
  • (2a) Muscle-ups - AMRAP 10
  • (3a) HSPUs - 5xMR
    (3b) Single-arm Rows - 5xMR
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • "Fran" - For Time - 21-15-9 of Thrusters/Pull-ups
    *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *30 Mins*, CO/SK - *5 Mins*
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