Competitor Training 8.19.14

Warm Up
5 Slow Rounds
10 Barbell Good-mornings (Lightweight)
10 Back-rack Walking Lunges
Set of Ring Dips (Choose a set of Dips you can hit unbroken comfortably for all five sets)

Gymnastics / Weightlifting
Alternating 20 Min Emom Complete (Even) Snatch 10×2@50%, , 60%, 70%, 75%, 75%, 75%, 75%, 75%, 75% (Odd) 10 Unbroken C2B Pull-ups

Snatch Grip RDL 3×5@70% (of your Snatch 1RM) Rest 90 Sec Exactly btwn sets

Bent Over Row 1-3 sets to find a 5 RM then 4 sets @90% Rest 90 Sec Exactly btwn sets

Mixed Modal

Intervals / GPP/ Conditioning
Every 2 minutes for 12 minutes 200yard shuttle in 50 yard increments

If you have a Specific Weakness perform Accessories for that area.
1) Tempo GHD Sit Up (3-2-3) 3×10
2) Incline DB Row w/ 2sec Pause 3×8
3) Bicep Curls & Tricep Ext 3×12

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