Competitor Training 1.23.16

Session 1 / AM
Gymnastics
1) Beat Swing: 3×10
2) Top of Pull Hold + Negative: 3x:05 +:05
3) C2B Pull-ups: 3×3, 1xME if you can perform 20 or more Stop @20 focus of perfecting tight kip.
4) 3 Pull-ups + 2 Chest 2 Bar Pull-ups + 1 Bar Muscle up: 3×1
5) Bar Muscle up: 2×2, 1xME

Strength
10 Min AMRAP
Min 0-5
Bench Press Complete AMRAP @85% of your 1 RM
Min 5-10
DL Complete AMRAP @85% of your 1 RM

Mixed Modal
For time
50 wall balls, 20/14
50 PC, 95/65
40 wall balls, 20/14
40 PC, 95/65
30 wall balls, 20/14
30 PC, 95/65
20 wall balls, 20/14
20 PC, 95/65
10 wall balls, 20/14
10 PC, 95/65

       

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