Competitor Training 11.30.15

Session 1
Goat / Skill
Strength

Front Squat: Work up to a 3RM then 2×10@80% or your 3RM
Mixed Modal
12 Min AMRAP
20 OH Lunge
10 Pull-ups
50 DBLU’s

Session 2
Weightlifting

Snatch: 3×60%, 3×65%, 3×70, 3×70%, 3×75% rest 90sec btwn
Clean & Jerk: 3×60%, 3×65%, 3×70, 3×70%, 3×75% rest 90sec btwn
Conditioning
For Time
21-15-9
Row for Calories
GHD Sit-up
GHD Raises

Jojo Thruster

       

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