Competitor Training 4.22.15 Off Season Week 3 Day 3

A. Weightlifting

1) Hang Muscle Snatch (From top of knee caps): 5×3 add weight each set, heavy but not maximal.

2) Low Hang Clean (No Hook, No contact, From Below knee caps): 8×2 add weight each set, heavy but not maximal.

B. Strength

1) Bench Press: 5×5 add weight each set heavy but not maximal. 

2) Half Kneeling Bottoms up KB Strict Press: 5×5 each arm 

C. Mixed Modal

Mind Eraser


7 Power Cleans, 135/95
7 Burpees

200 yard Run

D. Skill / Goat Work


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