Competitor Training 1.8.15

Warm Up
Agility Ladders x 3

Gymnastics / Skill
Skin The Cats 10 minutes @8 min pace

Hang Power Clean from the knee: @50%, 60%, 70%, 75%, 80%, 80%+ only If you make 80% take 1-2 attempts at hitting a max for this complex, then 1×90% of your heaviest set *the bar should never leave your hand or touch the ground during the complex if it does, its a miss. rest exactly 90 sec btwn

Mixed Modal A
75 Wall Balls 20/14#
50 C2B Pull-ups
25 DL @315/225″

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

Mixed Modal B
“The Ghost”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.

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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