Competitor Training 4.15.15

Weightlifting / Strength
Push Press 1RM: EMOM Starting at 70% of your 1 RM perform 1 rep adding 5 or 10 lbs per set until you miss.

Mixed Modal
For Time
300 Yard Shuttle x3
Rest 2-3 min btwn efforts
record each effort for time

Weightlifting
A) Hang Power Snatch (From top of knee caps): 5×3 add weight each set heavy but not maximal.
B) Hang Power Clean (From top of knee caps): 5×3 add weight each set heavy but not maximal.

Mixed Modal B
For Time
Rounds of 12-9-6-3 rest 90 sec btwn rounds
Muscle Up
Burpee
Lateral Lunges @55/35 in DB front Rack “

       

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