10/18/16 Comp

Competition Class

Barbell:
10min EMOM
CLEAN
HANG CLEAN
JERK
Start at 60% add weight every round if poss.

Metcon:
Running clock

@0:00
“Diane”
21-15-9
Deadlift (225/155)
Hspu

@9:00
100 double unders
Then
21-15-9
KB Swings (70/53)
BF burpees

@19:00
3 rounds
10 cal Airbike
10 OHS (135/95)
2 legless rope climbs

Time permitting:
Core/finisher
10 ring dips
15 Ghd sit ups
1:00min plank
3x