Competitor Training 6.12.15

Recommended Order: A, B, C, D
Weightlifting -A
1) Clean Pull + Cluster + Thruster + Clean + Jerk : E2MOM for 20 min, starting @60% adding 5-10 lbs per set. If you fail, reduce the weight and finish the sets.

Strength -B
1)1) Tempo Back Squat 3-0-3: 5×5 add weight each set heavy but not maximal.

***(Class WOD) Mixed Modal- C (Class WOD)***
Complete 5 rounds for max Reps:
Handstand Hold – 30 seconds
Handstand Push Up – Max Reps
Rest 1 min
Hold Top of Pull Up – 30 seconds
Strict Pull Up – Max Reps
Rest 1 min
Hold Top of Ring Dip – 30 seconds
Ring Dip – Max Reps
Rest 1 min
*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform Max Reps of prescribed exercise.

Goat / Skill -D



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