Competitor Training 7.2.14

Gymnastics
1) 3 x 3 Min AMRAP as many “Legless” rope Climbs as Possible then use your legs to get as many as possible. Minimum requirement is 2 legless per round.

Weightlifting
1) Power Snatch: 1×3@65%, 1×3@70%, 1×3@75%, 1×3@70%, 1×3@75%
2) Power Clean + Power Jerk: 1×3@65%, 1×3@70%, 1×3@75%, 1×3@70%, 1×3@75%

Strength
1) Front Squat: 5×60%, 5×65%, 5×70%
2)Bench: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
10 Min AMRAP
Box Jumps x 5 @30/24,
HR push-ups x15,
40 DBLU

Interval / GPP
Push a Sled (Marching) 3x5min with 2.5 min rest BTWN with 180/120 on sled

Auxiliaries
If you have a Specific Weakness perform Accessories for that area.
1) Skin The Cats 3×10
2) 6 Min AMRAP Lat Pull-downs
3) Hollow 5 sec V-Up roll x 60

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