Competitor Training 6.5.15

Weightlifting
1) Snatch Pull + 5 Sec Eccentric + Power Snatch + Hang Snatch: E2MOM for 20 min, starting @60% adding 5-10 lbs per set. If you fail, reduce the weight and finish the sets.

Strength
1) Tempo Front Squat 3-0-3: 5×5 add weight each set heavy but not maximal.
2) Weighted Dip: 5×5 add weight each set heavy but not maximal.
Mixed Modal
For time:
15 muscle-ups
1 squat clean (205 / 135 lb.)
1 squat clean (225 / 145 lb.)
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 165 lb.)
1 squat clean (265 / 175 lb.)
Time cap: 6 minutes

Goat / Skill

       

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