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11/22/16 Comp

22
Nov

11/22/16 Comp

Competition Class

Barbell:
Every :90 for 15 min

Power clean
Squat clean (tng)
Front squat

Start around 60% of clean
Add weight every round if possible

Strength:
4×3 BTN push press+ 2 ohs
Work to a heavy set

Metcon:
With a running clock

5min
Max effort burpee box jumps (24/20)

Rest 2 min

4 min
Max effort
Cal on bike or rower

Rest 2 min

3min
Max effort
Power clean
(155/105)

Rest 2 min

2 min
Max effort
Wall balls (20/14)(12ft/10ft)

Accessory:
5 strict T2B
5 ring dips weighted if possible
5 rounds

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