Competitor Training 12.22.15

Session 1Strength

Sumo Dead Lift: 3-5 sets to find a 5RM then every 90 sec 4-3-2-1-1-2-3-4@90%

Mixed Modal

AMRAP 12 minutes:

Min 0-10

12 Alt 1 Arm KB Snatch @53/35

9 toes-to-bar

6 Burpees

Min 10-12

Max Effort DBLU’s 

Session 2

Weightlifting

Jerk w/2 Sec Pause in catch: every 90 Sec for 10:30, 2×3@50%,60%, 5×2@70%, 75%, 80%, 85%, 85%(+)

Clean Pulls: 5×3@95% with 6 Sec eccentric

Conditioning / Interval

4 Rounds

1 Mile Assault Bike

Rest 1:1

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