Competitor Training 1.29.16 

Session 1
Gymnastics
1) Beat Swing: 3×10
2) Top of Pull Hold + Negative: 3x:05 +:05
3) C2B Pull-ups: 3×3, 1xME if you can perform 20 or more Stop @20 focus of perfecting tight kip. 4) 3 Pull-ups + 2 Chest 2 Bar Pull-ups + 1 Bar Muscle up: 3×1
5) Bar Muscle up: 2×2, 1xME

Weightlifting
Snatch: every 90 sec for 12 min 2×60%

Conditioning
Row 6K @85% of your 5K pace