Competitor Training 10.31.15

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

Goat / Skill-A

Weightlifting- B
1. Hang Pwr Snatch: EMOM 5×% (In Class)

Strength- C
1. Snatch 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
4. GHD Sit Ups: 60 Reps for time

Mixed Modal- D

20 Min AMRAP
In teams of 3 complete
100 Air Squats
100 Pullups
100 Dead Lifts @225/155
100 Push Press @135/95
100 Situps

Conditioning – E




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