10/11/16 Comp

Barbell:
Clean and Jerk
Working sets
3×2 @75%
3×2@85%

Strength:
3 rounds
3 BTN push press+ 2 OHS
(AHAP)

Metcon:
3 rounds
350 row (15 cal bike)
12 DB snatch (from floor/alt) (70/50)

Immediately into
2 rounds
350 (15 cal bike)
14 strict hspu

Immediately into

1 round
350 row (15 cal bike)
16 squat cleans (205/145)

22 min cap

Finisher
10 ring dips (weighted if possible)
20 ghd sit ups
3x