Competitor Training 12.18.15

Session 1


Hang Snatch 3RM


EMOM for 5 Min

Hang Snatchx3 @80% Speed is the focus

Mixed Modal

“American Dream”

AMRAP 20 of:

1 Power Clean, 205/145

1 Muscle up

2 Power Cleans

2 Muscle ups

3 Power Cleans…

Continue as far as possible.

Session 2


5 rounds

Air Assault 20 calories

15 Unbroken Toes 2 bar

Rest 2 Min btwn rounds


Seated Bottoms up KB Press: 3×10 each Arm

Pagan Press: 3×10

Banded Good Mornings: x50




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