1/21/16 Comp

EMOM 10 min
3 TNG power cleans and 1 push jerk
Start at 60% of full clean
Add weight at least every other round

Metcon:
12 min ladder
3-6-9-12……etc
Hang squat snatch (135/95)
50 Double unders

Rest 5min

Conditioning
800m run (85% effort)
Rest 3 min
400m run (95%) (sprint!)
Rest 3 min
800m run (try to match 1st 800m or better)

Core: 3min Hollow/Arch holds
Rotate every 30sec