Competitors Training 1.12.15 

Competitors Training 1.12.15

Warmup
Ladder Drills x3

Gymnastics / Skill
10 Min Freestanding Handstand
Then
2 Rounds of Arnold Snatch Warmup

Weight Lifting
Snatch 10 Min EMOM:Min 1-5×2 @50%, 60%, 70%, 75%, 80%. Min 6-10×1 @85%, 87.5%, 87.5%, 87.5%, 87.5%

Mixed Modal
For Time
21-15-9
Power Clean@155/110
Hand release Pushups
Toes 2 Bar

Accessories
*If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) Accumulate 2:30 min Hollow hold & 1:30 min sec Superman hold (3 total sets)
2) Half Kneeling 1 Arm DB Press 3×8 each arm rest 60 sec btwn sets
3) Band Pull-apart 3×12-15