Competitor Training 10.28.15

Recommended Order- A, B, D, C

Goat / Skill-A

Weightlifting- B

  1. 3 Snatch Grip Push Press + 3 OH Squat : find a max for this complex
  2. Cluster + Jerk: find a max for this complex (In Class)

Strength- C. 

  1. Pagan Press 4×8
  2. Incline TYI’s: 3×10

Mixed Modal- D

5 RFT:
200 M Farmers carry 53/35 (carry 1 in each hand)
10 Hand Release Clapping Push ups
8 KB Front Rack Box Step ups 24/20, 53/35 (8 each leg)
6 Alternating 1-arm KB Push Press, 50/35 (6 each arm)”

Conditioning – E

For Calories
15 min Air Assault
30 sec work/ 30 sec rest


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