Competitor Training 12.29.14

Warm Up
Agility Ladders x 3

Gymnastics / Skill
10 Min Freestanding Handstand using 8 min Pacing
Then
2 Rounds of Arnold Snatch Warm up

Weight Lifting
TNG Snatch x3: @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 A
AMRAP 9 Minutes
10 Power Cleans 185/135lbs
8 Lateral Bar Burpees
6 Strict HSPU

Strength
Front Squats Every 90 Sec 4×4@50%, 60%, 65%, 70%, then 3×1@75%, 80%, 85%, then 3×3@90%

Mixed Modal B
On an 8 Min running clock for time and Reps:
With partner Row 100 Calories and then with remaining time max reps Deadlift @225/155

Accessories
If you have specific weaknesses perform accessories for that area.
Perform in a circuit rest exactly 1 min btwn movements
1) Accumulate 2:30 min Hollow hold & 1:30 min sec Superman hold
2) Half Kneeling 1 Arm DB Press 3×8 each arm rest 60 sec btwn sets
3) Supinated Band Pull-apart 3×12-15

       

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