Competitor Training 7.9.14

Gymnastics
3 x 3 Min AMRAP rest 2 min btwn rounds as many Legless rope Climbs as Possible then use your legs to get as many climbs as possible. Minimum requirement is 2 legless per round. *the goal is to maintain last weeks density with reduced rest periods btwn rounds!

Weightlifting
1) Power Clean + Power Jerk: 1×%, 1×%, 1×%, 1×%, 1×%

Strength
1) Front Squat: 5×60%, 5×65%, 5×70%, 5×75%
2)Bench: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
For Time
21-15-9
Power Snatch @135/95
Box Jump 30/24

Interval / GPP
Sprint 200M Shuttle x8 rest 3:1: Last week we ran the shuttles in 100m intervals, this week run them in 50m intervals.

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Skin The Cats 3×10
2) 6 Min AMRAP Seated Rows
3) Hollow 5 sec V-Up roll x 65

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