Competitor Training 2.13.16

Session 1
Weightlifting
Power Snatch: 5×3@75%

Jerk: 5×3@75%

Strength

Bulgarian Split Squats: 5×10 each leg
Seated Bottoms up KB Press: 3×10 each arm

Session 2
Mixed Modal
16 Min EMOM
Min 1- 18/13 Cal Row
Min 2- 15-20 Wall balls
Min 3- 3-5 Muscle Ups
1:00 Rest
Rest 12 Min
16 Min EMOM
Min 1- 18/13 Cal Bike
Min 2- 30-40 DBLU’s
Min 3- 6 C2B PUllups + 6 Toes 2 bar
1:00 Rest

Conditioning
With a Partner
30 Min
30 sec on 30 sec off
Max effort Air Assault / Row

       

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