December 16th, 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:

• (1a) Snatch - 8x1
  
  

Accessory:

• (1a) ALT EMOM 10 - Front Squats/Cal Row
  *As Heavy AS Possible For 2-4 Reps*
  
  

Conditioning/Skill:

• 2 RFT - 40 Lunges/30 TTB/20 Burpees/1500m Row
  *RX'd - 185/#125 / Scaled - N/A*
  

ST - *25 Mins*, AC - *10 Mins*, CO/SK - *25 Mins*


GPP

Strength:

• (1a) Snatch - 8x1
  
  

Accessory:

• AMRAP 12 -
  (L1) 50 KTEs, then AMRAP in RT of 7 Burpees/7 Front Squats
  (L2) 75 Sit-ups, then AMRAP in RT of 5 Burpees/10 Front Squats
  *RX'd - 155/105# / Scaled - 135/95 or 95/65#*

Conditioning/Skill:

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

ST - *25 Mins*, AC - *12 Mins*, CO/SK - *16 Mins*


G.O.M.A.D.

Strength:

• (1a) Stone Load - 8x1
  
• (2a) Front Squat - 2 Reps EMOM x8
  

Accessory:

• (1a) Yoke Carry - 5x80ft.
  (1b) Sled Push - 5x80ft.
  *As Heavy As Possible*

Conditioning/Skill:

• (1a) 5 RFT - 4 Burpees Over Bar/8 Overhead Lunges/12 TTB
  *RX'd - 155/105# / Scaled - N/A*

ST - *40 Mins*, AC - *20 Mins*, CO/SK - *10 Mins*