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12/10/15 Comp

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

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