10
Dec
12/10/15 Comp
Competition Class
Barbell:
1. EMOM 10min
1 power clean
1 hang clean (squat)
1 power pos. clean (squat)
Start at 60% of clean max and add at least every other round.
2. Jerk from blocks or rack
5×3 @ 70-75% (at most) focusing on technique!!!
Skill:
3 muscle ups plus 5 ring dips
(If no m-ups.. Modify to 5 strict pull-ups/5 dips)
Rest 1 min
5 rounds
Metcon:
5 rounds for time
16 cal row or airdyne
12 DB snatch (alt from floor) (70/50)
12 pistol squats