Competitor Training 10.12.13

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

Goat / Skill-A

Weightlifting- B

1. Snatch: 2×70%, 2×75%, 1×80%,5×1@85%

2. Clean & Jerk: 2×70%, 2×75%, 1×80%,5×1@85%

Strength- C

1. Squat: 6×1@90%

2. Press: 1-3 sets to find an 6RM then 2×6@90%

Mixed Modal- D

For Time


Front Squat 205/155

S2OH 205/155

Conditioning – E

Row 5x500m rest 1 min btwn 


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