Competitor Training 9.2.14

Warm Up
Slow 7 Min AMRAP
5 Unbroken Muscle Ups
50ft OH Walking Lunge 75/45lbs

Gymnastics / Weightlifting
For RX Completion:
20 Min Alternating EMOM:
Even Minutes
Snatch 10×2 @ 50%, 55%, 60%, 65%, 70%, 75%, 80%, 80%, 80%, 80%
Odd Minutes
Unbroken 4 strict chest-to-bar pull-ups + 4 strict knees-to-elbows + 4 strict toes-to-bar”

Strength
Snatch Grip RDL 3×5@80% (of your Snatch 1RM) Rest 90 Sec Exactly btwn sets
Bent over Row 5×7 @80%, 85%, 90%, 90%, 90% of your 7RM from 8/11/14 Rest 90 Sec Exactly btwn sets

Mixed Modal
None

Intervals / GPP/ Conditioning
Every 3 minutes for 9 minutes 300yard shuttle in 50 yard increments

Accessories
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 & Triceps Ext 3×12

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