11/12/15 Comp

Competition Class

Barbell:
EMOM 10 min
1Power clean
1 hang squat clean
1 push jerk

Start at 60% of clean and jerk max. Try to add weight every round

Skill:
3 m-ups(unbroken) + 5 ring dips
Rest 1min

6 rounds
(Mod: 3 m-up banded transitions + 5ring dips)

Metcon:
7 Thrusters (95/65)
7 bar facing burpees
7 KB swings
7 rounds

Conditioning:
(Time permitting)
4x400m run
Rest 1:1