Competitor Training 12.21.15

Session 1Weight Lifting

Power Snatch w/ 2sec Pause at knee: every 90 Sec for 10:30, 2×3@50%,60%, 5×2@70%, 75%, 80%, 85%, 85%(+)

Mixed Modal

2 x 5 min AMRAP

5 C2B Pull-ups

5 OH Squats @115/80

Rest 5 Min btwn

Session 2

Strength

Back Squat: 3×10 @90% of your 10 RM from 12/14/15

Conditioning / Interval

Row 6×500 M @90% of your best 500 M time. If you deviate by more than 4 sec the interval doesn’t count.

Midline

20 Min Alternating EMOM:

Even MIN tempo GHD x 5 (3-0-3)

Odd Min: Back Extension 20 sec hold

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