Competitors Training 2.9.15

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

Gymnastics / Skill
ABC’s Clean Warm-up: 3 rounds A’s only rest 1 min btwn (Link to C&J ABC’s Warm-up Progressions)

Weight Lifting
EOMOM 12 Minutes (6 Rounds)
Power Clean + Hang Power Clean + Clean
0:00-2:00 70%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Mixed Modal A
For Time: Row 2k

Goat Session
If you have specific weaknesses perform 20 min of work on progressions and skills.

Mixed Modal B
EMOM 20, alternating:
Odd: 3 Muscle ups
Even: 6 Strict HSPU

If you have specific weaknesses perform accessories for that area.



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