Competitor Training 5.20.15

Recommended Order: A, B, C, D

Weightlifting – A
1) 3 Position Power Snatch: E2MOM 5×3 add weight each set heavy but not maximal. (Top down, High Hang, Knee, Floor)
2) (No Hook/ No Feet) 2 Hang Clean + Jerk: E2MOM 8×2+1 add weight each set heavy but not maximal.

Strength – B
1) Sumo Box Squats: 5×5 add weight each set heavy but not maximal.
2) Alternating Incline DB Bench Press: 5×5 add weight each set heavy but not maximal.
3)Half Kneeling Bottoms up KB Strict Press ”

Mixed Modal – C
Teams of 3:
20 Min AMRAP
Athlete A: Sled Push 50 Yards in 25 yard intervals
Athlete B: Changing each round- Max Effort Pushups / Sit-ups / Lunge Jumps (Repeat cycle if you complete all three rounds)
Athlete C: Rest
Score is total number of Reps

Goat / Skill – D

       

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