10/22/15 Comp

Competition Class

Barbell:
Clean and jerk complex

Full clean
Hang clean
Power position
Jerk

Work to a max complex

Skill:
:30 strict t2b
:30 rest
:30 HS hold (free standing if possible)
: 30 rest
4x

Metcon
12 min AMRAP

10 Hspu (defecit: 4in/2in)
400m run
10 Front rack lunges (115/75)

Rest 3 min

8 min AMRAP
7 hang power snatches (115/75)
15 wall balls (20/14)