Competitive Saturday 1-3-14

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Prep work
Team stretch

Workout of the Day
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/125 lbs
*Set 4 – 205/135 lbs
*Set 5 – 225/145 lbs
Goal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost.
NOTE – If these loads are relatively heavy for you, please scale back. The goal is to move the barbell quickly.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Optional Additional Conditioning Session
Eight sets of:
Run 600 Meters @ 80-85%
Walk 200 Meters

Cool down
Post results

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