Competitor Training 11.25.15

Warm Up
Dots x 2 then 3 rounds
Inch Worms x 30 Ft
Crab Walk x 60 FT
Bear Crawl x 60FT

Gymnastics / Skill
Tempo Ring Dips: (3-3-3) 6 minutes volume accumulation

Weightlifting
3 Position Power Clean: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max fot this complex, then 1×90% of your heaviest set. rest exactly 90 sec btwn

Mixed Modal
4 Rounds for time:
10 Box Jump overs @30/24
10 Hang Power Cleans 135/95
10 Barbell Rows @135/95″

Strength
Push Press: Every 90 Sec 4×3@50%, 60%, 70%, 75%, then 3-5sets x3 @85%

Mixed Modal B
Alternating EMOM
Minute 1 Wall Ball x20 (unbroken) @20/14
Minute 2 5TGU Right Arm @55/35
Minute 3 5TGU Left Arm @55/35″

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) Tempo GHD Sit Up (3-2-3) 3×10 add load
2) Incline Bench Row w/ 2sec Pause 3×12
3) Bicep Curls & Triceps Ext 3×12

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