1/12/17 Comp

Competition Class

20 min
Work to a 1rm
Hang snatch (squat)

Strength:
5×3 snatch balance+2ohs
Work to a heavy set

Metcon:

600m row
50 kb swings (53/35)
40 T2B
30 hang squat cleans (135/95)
20 m-ups (40 ring dips)

20 min cap

Finisher/accessory

10 DB Bench press (AHAP)
15 Ghd sit up
5x