Competitor Training 2.15.16

Session 1 “AM”
Mixed Modal

For Time
2x 4Min AMRAP rest 4 min btwn

15 thrusters 95/70lbs

15 Bar Over Burpees
Session 2 “PM”
Super Set

A) Band Pull-aprts: 3×10
B) Banded W’s: 3×10
C) Dislocates: 3×10
D) Hollow Rocks: 3×10
E) Arch Rocks: 3×10
F) Bar Taps: 3×8
Then
1) Bar MU top to Bottom Drill: 3×3
2)
Bar Muscle Up: 5×3, 1xME
3)
Strict C2B Pull-ups: 5×3
4)
Kipping Chest 2 Bar Pull-ups: 5×3
Weightlifting
Hang Snatch: every 90 sec for 12 min 2×60% 2×70% 2×75% 5×2@80%

Strength
Push Press: 5RM then 2×5@85%
Back Squat: 3RM then 2×3@85%

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