12/16/14 Comp

Competition class

Oly:
Snatch (full)
Find 1rm for the day

Cycling:
3x ME UB TnG
Full snatch @ 65% of snatch

Rest 2min in between

Skill
EMOM 10 min
3-6 hspu (strict)
(Regional standard)

Metcon
5 rounds
6 Power clean (195/135)
12 Ring dip
24 Double under

Core( time permitting)
100 hollow rocks
100 Russian twists