Competitor Training 3.18.15

Pre Class 

Goat Work 20 Min (recommend pistol practice)


Agility Ladders x2

Skill / Gymnastics 

Tabata Hollow Holds


2 Front Squats + 1 Jerk: 3×60%, 3×65%, 3×70%, 3×75%, 3x2x80%, 1×2@80%+ (of Clean Max) rest 90 sec BTWN 

Mixed Modal A 

8:00 AMRAP of:

20 Calorie Row
15 Thrusters @65/45

Weight Lifting 

Snatch Pull 5×3@85%

Mixed Modal B

Airdyne 30 sec on / 30 sec off 10 minutes for calories 

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