Competitor Training 1.6.15

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) 10 minutes @8 min pace

Hang Power Snatch from the Knee: @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
3 Rounds For Time
Row 250 M
Shldr 2 OH x10@155/110

Bench Press: Every 120 Sec 4×3@50%, 60%, 65%, 70%, then 3×%, 82.5%, 87.5% then 3×%

Mixed Modal B
AMRAP 2 Minutes x4
10 Toes to Bar
10 KB Swings 70/53lbs
Rest 1 Minute between AMRAPs (Restart AMRAP each time)

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 & Tricep Ext 3×12



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