Competitor Training 8.13.14

Warm Up
3 Slow Rounds
50 Double-Unders
15 Inch Worms
Row 300m

Gymnastics
4 Min ME Strict HSPU Record total # and largest Unbroken Set

Weightlifting
2 Hang Power Snatch + Snatch Balance with 3-5 sec Pause in the hole 5×3@50%, 60%, 70%, 70%, 70% Rests exactly 90 sec btwn sets

Strength
Dead Lift: 5×5@50%, 60%, 70%,70%, 70% Rest 90 Sec Exactly btwn sets
Floor Press1-3 sets to find a 7 RM then 2-4 sets @90% Rest 90 Sec Exactly btwn sets

Mixed Modal / Intervals / GPP/ Conditioning (Integrated)
5 rounds: Sled Push Max Distance 1 Min rest 1 min
1 min ME row for calories rest 1 min

Accessories
If you have a Specific Weakness perform Accessories for that area.
1) DB Bulgarian Split Squat 3×10 Each Leg
2) 6 Min AMRAP Seated Rows
3) Hollow 5 sec V-Up roll 4×15 unbroken

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