Competitor Training 12.26.15

Session 1Mixed modal

For time

400 Meter Run

24 Thrusters, 95/65

400 Meter Run

18Thrusters, 95/65

400 Meter Run

12Thrusters, 95/65

400 Meter Run

6 Thrusters, 95/65
Session 2

Weightlifting & Strength

1) Power Snatch: x3 EMOM @75% 

Rest 3 min

2) Deadlift: x3 EMOM @80%

3 rounds not for time 

A) 1 arm Bottoms up KB press w/ 2 sec pause in lock out: x10 *each arm

B) Alternating Dbl KB front rack step up: x10 @53/35’s *alternate legs doing 10 each leg 

C) GHD Raise: x10 *add weight or banded is able.

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