Competitor Training 3.17.15

Pre- Class
Goat work 20 Min

Warm Up
Junk Yard Dog

Skill / Gymnastics
Snatch ABC’s: 3 rounds A’s only rest 60 sec btwn

Weight Lifting
Snatch: 3×60%, 3×65%, 3×70%, 3×75%, 3x2x80%, 1×2@80%+

Mixed Modal A
DL x 5@275/190
Bar Over Burpees x10

*perform in a super set. peform A+B without any rest then rest 2 Min between sets
A) Half Kneeling DB Press: 3×10 Each Side Heaviest Possible
B) Single Leg DB RDL: 3×10 Each side  (Perfect From!)
C) weighted Sit-ups: 3×10 Heaviest Possible

Mixed Modal B

5 rounds for distance
Row 1 min @9 then 3 min @6-7


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