Saturday 2016.09.03

September 3, 2016

New Competition Program
Phase 1, Week 3

AM Session: Team Training

Warm-Up
30 Burpee-over-Paralette
400m Run
3 Rounds Synchronized:
5 Wall Walk
10 Wall Ball
15 Push-Ups
1:00 Rest

Weightlifting
EMOM for 4 Minutes:
1 Snatch + Eccentric
93, 93, 93, 93.

EMOM for 4 Minutes:
2 Cleans + 1 Jerk
113, 113, 113, 113.

Gymnastics
3 Rounds —
Handstand Complex:
5 Box HSPU, hands close
20s Handstand Hold
3 Box HSPU, hands further away

Superset 3 Rounds —
Box Step-Ups, 6 each leg.
Trailing toe down box

Rest ~3:00 between sets.

Conditioning
Power Endurance
3 Rounds —
AMRAP in 4 Minutes:
6 Dumbbell Thrusters, 30#, each arm
6 Toes-to-Bar
30 Double-Unders
Rest 4 Minutes

2+8, 2+34, 3+1.

Train2Train
3×12 Single Leg GHD Hip Extensions, each leg
Superset 3×10 Forward Lunge + Backward Lunge, each leg, 2x18lb Kettlebells.

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