Competitor Training 2.2.16 

Session 1
Mixed Modal
4 rounds of:
15 Thrusters 95/70
15 Burpees over Bar
Rest 1:1

Session 2
Weightlifting
Hang Clean From above the knee: every 90 sec for 12 min X2 Starting @60% add 5-10 lbs per set building to a max

Strength
Sumo DL: 3RM then every 90 sec 3-2-1-1-2-3 @90% of your 3RM
Pagan Press: 3×10

Conditioning
2 Rounds for Time
50 Cal Air Assault
25 GHD Sit-ups
25 GHD Raises
100 DBLU’s