11/17/16 Comp

Competition Class:

Barbell:
1.Work to a 1rm CLEAN
2.Work to a 1rm Jerk (Rack or blocks)

METCON:

20 Power clean (135/95)
400m Run
20 T2B

15 power clean (155/105)
400m run
20 T2B

10 power clean (185/125)
400m run
20 T2B

20min cap

Skill/Finisher
4rounds (not for time)
5 Bar m-up (work on connecting)
50 ft hs walk (or practice hs walk or hold)

Core:
3 min Hollow/arch hold
Switch ever :30