November 18th, 2014

COMPETITORS

Strength:

• (1a) Overhead Squat - Work up to a heavy single
  

Accessory:

• AMRAP 15 - 6 Burpees Over Bar/7 Power Snatches/8 Wallball
  *RX'd - 135/95 / Scaled - N/A*

Conditioning/Skill:

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

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


GPP

Strength:

• (1a) Overhead Squat - Work up to a heavy single
  

Accessory:

• AMRAP 15 - 6 Burpees Over Bar/7 Power Snatches/8 Wallball
  
  *RX'd - 95/65# / Scaled - 65/45#*

Conditioning/Skill:

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

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


G.O.M.A.D.

Strength: (Progressive lifts)

• (1a) Power Snatch - Work up to a heavy double in 10 minutes
  
• (2a) Pause Squat - Work up to a heavy single
• (3a) Deadlift - Work up to a heavy single
  

Accessory:

• (1a) Reverse Barbell Lunges - 3x15
• (2a) TTB - 3x15
  
• (3a) GHRs - 3xMR
  (3b) Sit-ups - 3xMR
  *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:

• N/A
  *RX'd - N/A / Scaled - N/A*

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *N/A*