Comp Training 1.23.18

Session 1

Mixed Modal
Every 3:00 for 15:00
30 Double Unders
20/15 Calorie Row

Session 2
1. 12 minute EMOM:
Min 1: Broad Jump x5
Min 2: RKB Swing x12
Min 3: Row 35 seconds

2. Segmented Clean DL 4-4-3-3-2
Rest 2-3 minutes between

3. Deadlift from Blocks 3-3-3-3
Rest 2-3 minutes between

4. 5 rounds:
Hang Power Cleans x10 unbroken
15 second rest
Hollow Rocks x30 seconds
15 second rest
Seated Box Jump x8
15 second rest
Row 300/250m


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