Competitor training 3.2.15

Warmup

Junkyard Dog

Weightlifting 

Clean & Jerk: 3×50% 2×60%, 1×65%, 1×70%

Mixed Modal

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap


Goat Session 

20 min 


Accessories

Perform in a circuit not for time

3 rounds

Air Assault 3 min @7

Alternating Front Rack DB Step ups @24/20″

Half Kneeling strict press x10 (each side)




http://youtu.be/n240g2SlBKU


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