November 07th, 2014

COMPETITORS

Strength:

• (1a) Snatch + 2 Overhead Squats - 5x2
  
  

Accessory:

• (a) AMRAP 15 - 20 Wallball/10 KB Swings
  
• (b) EMOM 10 - 30 Double-unders/Max TTB in Remaining Time
  *RX'd - 30, 88#/20, 62# / Scaled - N/A*
  
  

Conditioning/Skill:

• 2 Mile Run
  *RX'd - N/A# / Scaled - N/A*
  

ST - *30 Mins*, AC - *25 Mins*, CO/SK - *14 Mins*


GPP

Strength:

• (1a) Snatch + 2 Overhead Squats - 5x2
• (2a) Snatch Grip Deadlift - 5x2
  
  

Accessory:

• AMRAP 20 -
  (L1) 20 Burpees/20 Overhead Lunges
  (L2) 10 Burpees/10 Overhead Lunges
  *RX'd - 115/80# / Scaled - 95/65 or 65/45#*

Conditioning/Skill:

• (L1) 2 Mile Run
  (L2) 1.5 Mile Run
  *RX'd - N/A / Scaled - N/A*

ST - *30 Mins*, AC - *20 Mins*, CO/SK - *16 Mins*


G.O.M.A.D.

Strength:

• (1a) Snatch - 5x2
  
• (2a) Front Rack Box Squat - 5x2
• (3a) Banded Deadlift - 5x2
  

Accessory:

• (1a) AMRAP 10 - 10 Burpees/10 Overhead Lunges
  *RX'd - 135/95# / Scaled - N/A*

Conditioning/Skill:

• (1a) AMRAP 10 - 250m Row/10 TTB
  *RX'd - N/A / Scaled - N/A*

ST - *40 Mins*, AC - *N/A*, CO/SK - *20 Mins*