11/8/16 Comp

Competition Class:

Barbell:
Clean and Jerk complex

Floor
Hang
Power pos.
Jerk
(All squat)

Work to a max in 7-8 sets

Metcon:running clock..
@0:00
1 mile run

@11:00
Complete 75 strict hspu
Every break complete
3 squat cleans (185/125)

25min cap for ALL!

Accessory
5 rounds
1 -2 strict m-up (modify to 3/3 pull up ring dip)
10 ghd back ext
10 barbell step ups (115/75)