Competitor Training 8.18.14

Warm Up
8 Minute AMRAP (Moderate)
5 Inch Worms
20 Second Ring L-Sit
15 Empty Bar Thrusters
Gymnastics
4 Min ME Toes 2 Bar Record total # and largest Unbroken Set
Weightlifting
Clean & Jerk: 7×3@50%, 60%, 70%,75%, 75%, 75%, 75% Rest Exactly 90 seconds btwn sets Strength
Back Squat 1 RM: 7×5@50%, 60%, 70%,75%, 75%, 75%, 75% Rest exactly 90 sec btwn sets Press: 1-3 sets to find a 5 RM then 4 sets @90% Rest 90 Sec Exactly btwn sets
Mixed Modal
With a Partner (if alone rest 1:1)
Ascending Ladder 3-6-9-12…
T2b
Hang Power Snatch @95/65
Bar Over Burpees
Intervals / GPP/ Conditioning
none
Accessories
If you have a Specific Weakness perform Accessories for that area.
1) Accumulate 2 min Hollow hold & 1 min sec Superman hold
2) DB TYI’s 3×12
3) Weighted Sit-up 3×10 Heaviest Possible

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