Competitors Week 3

Day 1
Strength: Strict Press - 7x2 (Progressive)
Accessory: Chest-to-ring Pull-ups x40
Conditioning: AMRAP 15 - 9 TTB/3 Wall Walks/200m Run
Skill: Bar muscle up progressions or Ring muscle-up Progressions - 3x8
ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A*


Day 2
Strength: Hang Power Clean - Work up to a heavy single
Accessory: Front Squat - 8x3 (1 Weight Across)
Conditioning: 2 Minute Max Calorie Row - x3 (1:30 rest between)
Skill: Pistol Progressions - 3x8
ST - *20 Mins*, AC - *15 Mins*, CO - *10 Mins*, SK - *N/A*


Day 3
Rest/Mobility WOD - Lower Body/Upper Body


Day 4
Strength: Strict HSPUs - 8x3
Accessory: Push-press - 5-4-3-2-1 (Progressive)
Conditioning: AMRAP 15 - 8 Burpees/8 Strict Ring pull-ups/20 Double-unders
Skill: Bar muscle-up Progressions or Ring muscle-up Progressions - 3x8
ST - *20 Mins*, AC - *10 Mins*, CO - *15 Mins*, SK - *N/A*


Day 5
Strength: Power Clean - Work up to a heavy single
Accessory: High Bar Back Squat - 7x2 (Progressive)
Conditioning: 350m Row - x6 (1:00 rest between)
Skill: Pistol Progressions - 3x8
ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, SK - *N/A*


Day 6
Rest/Mobility WOD - Lower Body/Upper Body


Day 7
Rest/Strongman or Conditioning Work