Competitor Training 12.13.14

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

Gymnastics / Skill
Hand Stand Walk Practice 8 minutes using 6 Min pace from 11/29 (*record your longest distance unbroken and total distance.

Snatch: 4×2 @55%, 65%, 75%, 85% then 4-6×1@90% rest exactly 90 sec Btwn

Mixed Modal
Complete as many rounds and reps as possible in 6 minutes of:
12 Chest-to-Bar Pull-Ups
12 Ring Dips
12 DL @225/155″

Back Squat: Every 90 Sec 4×2@55%, 65%, 75%, 85%, then 4-6 sets x2 @90%

Mixed Modal B
For Time Rounds of 21-15-9
Lunge Jumps at 95/70

If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min Btwn movements
1) WEIGHTED Hyper Ext 3×10
2) Dragon Flag aka Floor Lever 4×10
3) Partner Assisted GHD 3×12-15


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