Competitor Training 11.22.14

Warm Up
Dots x 2
Then 2 rounds of Arnold Clean warmup + Jerk Progression

4x ME Deficit HSPU rest 2 min Btwn

Front Squat: 3×3@55%, 65%, 75%, 3×1@80%, 85%, 90%, and then a Max of 3 attempts to find a 1RM 20 min cap

Mixed Modal
Row a 5 K for time

Clean + Jerk: 2×3@50%, 60% 6×1@70%, 75%, 80%, 85%, 90%, 90%

Mixed Modal B
21-15-9 for time
1 Arm DB Snatch Right Arm
1 Arm DB Snatch Left Arm
Box Jump Over 30″24″

If you have specific weaknesses perform accessories for that area.
*Perform in a circuit rest exactly 1 min Btwn movements
1) Bicep Curls & Tricep Ext 3×10
2) Pike/Straddle sit leg raise 3×30
3) Sumo Stance Straight Leg Good Mornings 3×12-15



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