Competitor Training 4.24.15 Off Season Week 3 Day 4

A. Weightlifting
Snatch Pull + No Contact Snatch + OH Squat + Snatch Balance: 20 Min E2MOM one complex @60% add 5-10 lbs each
set if you miss reduce load to a weight you made and finish the sets

B. Mixed Modal

Every Min on the minute until Failure, Front Squat x1 starting at 70% of your 1 RM add 5-10 lbs each minute once you
cannot front squat any more. Then Back Squat continuing the same pattern.

C. Aerobic Conditioning

Row 30 Min for distance.

D. Skill / Goat Work



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