COmpetitor Training 1.29.15

Warm Up
The “Junkyard Dog” warm-up ()

Gymnastics / Skill
3 sets max effort Toes 2 Bar rest 2 min btwn

Weightlifting
EMOM 10 Min Power Clean + 5 Push Press @70% (Push Press Max)

Mixed Modal A
12 Min AMRAP of:
5 Muscle Ups
10 Alternating Pistols
15 Wall balls 20/14#

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

Mixed Modal B
20 Rounds
Assault Bike 1 Minute
Rest 30 Seconds
Score is total calories.

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

       

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