Competitor Training 3.11.15

Pre Class Goat Session: 20 Min 

Warm Up 

 Ladders x 2 

Skill / Gymnastics 

10 Min EMOM: 5 Wallball + 10 DBLU’s 

Weightlifting 

Jerk: 1×3@60%, 1×3@70%, 1×3@75%, 1×3@80%, 3×2@85% 

Mixed Modal A 

4 rounds for max distance: Row 2 minutes Rest 1 minute 

Strength 

Dead Lift: 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 3×3@85% 

Mixed Modal B 

Air Assault Bike: 3x1mile@8 rest 1:1 


       

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