Competitors Training 3.4.15

Warm Up

Junk Yard Dog 

Skill / Gymnastics 

3×80% of your max C2B pull-ups *if more than 15 stop at 15

Strength 

Dead Lift: 1×5@60% 1×5@70% 1×5@75% 3×5@80% *rest 90sec BTWN

Mixed Modal A

5 rounds of:

:30 Push Press 105/70#
:30 Rest
:30 ME Double-Unders

:30 Rest

Goat Session 

20 min weakness work

Mixed Modal B (second session) 

3 rounds 

Air assault bike 1 mile @7

3-5 Muscle Ups



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