Competitor Training 2.21.15

Warm Up
The “Junkyard Dog” warm-up

Gymnastics / Skill
Ring Muscle Ups 7 min Volume Accumulation *if 30 muscle ups are completed please note the time it occurred. If Muscle ups are not a skill that you have developed into your wheelhouse, work on the “Toe Nail Muscle Up” or whatever scaling method prescribed to you.

Weightlifting
EOMOM for 12 Minutes (6 Rounds)
Power Snatch + Hang Snatch + 3 OH Squats
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
3 rounds for time of:
7 Power Cleans 155/105#
14 C2B Pull-ups
21 Box Jump Over 24/20

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

Mixed Modal B
EMOM 20, alternating: Score is total # of calories
Even: Row 30 Sec for calories
Odd: 10 Push Press (you choose the weight)

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

       

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