Competitor Training 4.6.15 Off Season Week 1

Warm Up
Dots x 2
The 3 rounds for Quality
5 Cat Cows + 10 Arch Snaps
5 Roll-up Squats
10 Skier Squats (5 each way)
10 Cossack Squats (5 each way)
5 Plate Squats

Front Squat ( with 3 sec Pause) : in 15 minutes take 3-5 attempts to find a 3 RM Pausing Front Squat *pause is in rock Bottom position for 3 full seconds.

Mixed Modal
5 Rounds for Time
20 Hand Release Push Ups
10 Power Cleans @135/95

Weight Lifting
Snatch Grip Push Press: 5×3 add weight each set no misses.

Row 20 Min @6-7


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