Competitor Training 10.9.15

Recommended Order- A, D, B, C, E

Goat / Skill-A


Weightlifting- B

1. Hang Power Clean 5×3@75%
2. Power Jerk 5×3@75%

Strength- C
1. Clean DL: 1-3 sets to find a 3RM + 2×3@90%
2A. Barbell Upright Row 4×8-12
2B. 1 Arm DB Row 4×8-12
3. GHD Raises: 4×12

Mixed Modal- D

Teams of 2, AMRAP 30:
9 Muscle ups
9 Thrusters, 165/115
9 Deficit HSPU 6/3″
9 Power Cleans, 165/115
9 Bar Muscle ups
9 Jerks, 165/115
9 Pistols (9/side)
9 KBS, 2/1.5

Conditioning – E
None

       

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