Competitor Training
Gymnastics Skill Work
For load:
Weighted Pull-ups 5-5-5-5-5
(add 10lbs/5lbs each set)
3 rounds for time:
45′ Front Rack Walking Lunge 130/90
45 Double unders
45′ Hand Walk
(alternate rounds with a partner)
5 rounds for total reps:
AMRAP 5:00
1000m Row (women row 750m)
Max Ring Muscle-ups
(1:00 rest between AMRAP’s)
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Weightlifting
Snatch
80% 1×1
85% 2×1
90% 1×1
95% 1×1
Clean + Jerk
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
Back Squat
85% 3×2
