Competitors Training 1.26.14

Warm Up
Dots x 2
Dead Bugs 4x1min rest 30 sec btwn

Gymnastics / Skill
Arnold Snatch Warm-up x 3 rest 1 min Btwn

Weightlifting
Every 90 Sec for 12 min build up to a 1RM Snatch. Min 0-1:30, 60%x3, 1:30-3:00 70%x2, 3:00-4:30 80%x2, 4:30-600 90%x1, 6:00-7:30 95-100%x1, if you made your 95-100% lift continue on to up to 3 attempts for a new PR 7:30-9:00 100%+: 9:00-10:30 100%+. 10:30-12:00 100%+ If you Miss twice @90% or above your done.

Mixed Modal A
For Time:
30 Cal Row / 20 Burpees
30 Cal Row / 20 Toes 2 Bar
30 Cal Row / 20 Burpees
30 Cal Row / 20 Toes 2 Bar

Goat Session
If you have specific weaknesses perform accessories for that area.

Mixed Modal B
EMOM 20, alternating:
a) 5-7 HSPU
b) 5 Front Squats @70- 80%

Accessories
If you have specific weaknesses perform accessories for that area.

       

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