Competitor Training 11.16.15

Session 1
Goat / Skill

Weightlifting
1. OH Squat: 3RM
Mixed Modal
7 Min AMRAP
7 DL, 275/185
30 Air Squats
7 Strict HSPU

Session 2

Strength

3 Rounds Not for Time
1. Bent Over Row: 5×5 heaviest Possible
2. Weighted GHD Raises: 5×5 Heaviest possible
3. Seated 1 Arm Bottoms up KB Press: 5×10 each arm.
Conditioning
Row 6x 500M rest 1 Min Btwn 

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