Competitor Training 12.28.15

Session 1

Strength

Back Squat: 8RM

Weight Lifting

Clean: TNG 3RM

Jerk: TNG 3RM

Conditioning

Row

4x1500M @85% of your best 500M

Session 2

Mixed Modal

10 Min AMRAP

6 Push Press @115/80

9 Knees 2 Elbows

12 Lateral Bar over Burpee

Midline Conditioning

5-10-15-20-15-10-5

GHD Raises

GHD Sit Ups

Then

Banded Paloff Press: Accumulate 2 min each side

       

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