Competitor Training 12.14.15

Session 1
Weight Lifting
Snatch: TNG 3RM

Strength

Back Squat: 5RM

Conditioning

Row 250 M x12 rest 1 min Btwn

Session 2

Mixed Modal
For Time and Weight
100 Wall Balls
Every 20 Reps Starting at 70% of your perform 3TNG Squat Clean & Jerk building to a the heaviest weight possible. If you miss, you must wait until you can hit your lifts or reduce the load to you previous attempt.

Midline Conditioning

5 Rounds Not for time
15-20 Sec Parralete L-Hold
10 GHD Raise
15 V-ups
15 Arch Rocks

       

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