September 22nd, 2014

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*