Competitor Training 11.17.15

Session 1

Goat / Skill
Class
Weightlifting

1. Jerk: 3 RM
Mixed Modal-
5 rounds for time:
40 DBLU’s
20Wall balls
10 Burpees

Session 2
Mixed Modal 
E2MOM
20/16 Cal Assault Bike
Bench Press x5 add weight each set
GHDSU
Shaping
Weighted Plank: 5 rounds 60 sec holds
then
30 sec on 30 sec off for 10 minAlternating arch and hollow rocks. 

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