Competitor Training 11.24.17

Session 1

Session 1Mixed Modal

In teams of 2 

25 min AMRAP

100 Cal Row

100 Air squats 

Work must be split evenly

Session 2 

Weightlifting 

1) Clean Pull w/ 6 sec eccentric: 5×5 @90% of C&J 1rm 

2) Pendelay Row w/ 2 sec pause at chest: 3×10 building each set

3) Bottoms up seated KB press: 3×10 each 
Midline Conditioning   

For time 

60 Cal Assault Bike 

30 GHD sit-ups 

40 Cal Assault Bike 

20 GHD sit-ups 

20 Cal Assault Bike

10 GHD Sit-ups 

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