Competitor Training 7.16.14

Gymnastics
1) Box Shoulder Stretch 4×20 Sec
2) Legless rope Climbs 2 x 5 Min AMRAP rest 2.5 min btwn rounds as many  as Possible then use your legs to get as many as possible. Minimum requirement is 2 legless per round. (try to beat your best totals from the last 2 weeks!

Weightlifting
1) Power Snatch: 1×%, 1×%, 1×%, 1×%, 1×%

Strength
1) Front Squat: 5×60%, 5×65%, 5×70%, 5×75%, 5×80%
2)Bench: 1-3 sets to find a 5RM then 4×5@90%

Mixed Modal
For Time
4 Rounds:
16 Alt DB Snatch (70/55)
8 Bar Muscle Ups

Intervals / GPP/ Conditioning
Row 5k For Time

Accessories

If you have a Specific Weakness perform Accessories for that area.
1) Skin The Cats 3×12
2) 6 Min AMRAP Seated Rows
3) Hollow 5 sec V-Up roll x 70

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