December 01st, 2014

WARM-UP

x2 w/ Empty Bar

• 15 Back Squats
• 15 Good Mornings
• 15 Front Rack Lunges
• 15 Hang Power Cleans
• 15 Push Jerks

+ 3-4 Mins of individual Mobility Work (Shoulder/Wrist/Elbow)


COMPETITORS

Strength:

• (1a) Clean - 8x1
  
• (2a) Push Jerk - 2 Reps EMOM x8
  

Accessory:

• (1a) ALT EMOM 10 - Bar Muscle-ups/Bench Press
  *As Heavy As Possible for 2-4 Reps*

Conditioning/Skill:

• AMRAP 20 - 1200m Meball Run, then AMRAP in RT of 4 Hang Power Cleans/8 HSPUs
  *RX'd - 225#/155# / Scaled - N/A*

ST - *30 Mins*, AC - *10 Mins*, CO/SK - *20 Mins*


GPP

Strength:

• (1a) Clean + Jerk - 8x1
  
  

Accessory:

• (L1) 3 RFT - 30 KB Swings/15 Pull-ups/400m Run, then 30 Shoulder to OH
  (L2) 3 RFT - 20 KB Swings/20 Ring Rows/300m Run, then 20 Shoulder to OH
  *RX'd - 70, 135/53, 95# / Scaled - 53, 95/35, 65#*

Conditioning/Skill:

• (L1) 1.5 Mile Run
  (L2) 1 Mile Run
  *RX'd - N/A / Scaled - N/A*

ST - *25 Mins*, AC - *20 Mins*, CO/SK - *15 Mins*


G.O.M.A.D.

Strength:

• (1a) Log Clean + Press - 8x1
  
• (2a) Incline Bench Press - 2 Reps EMOM x8
  

Accessory:

• (1a) Weighted Pull-ups - MR x3
  (1b) Alternating KB or DB Press - MR x3
  *As Heavy As Possible for 3-5/6-10 Reps*

Conditioning/Skill:

• 7 RFT - 15 Cal Row/3 Rope Climbs
  *RX'd - N/A# / Scaled - N/A*

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