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12/20/16 Comp

20
Dec

12/20/16 Comp

Competition Class

Barbell:

10 min EMOM
3 power clean and push jerks (TNG)
(Jerk every time)

Start around
65% and increase as often as possible

Strength:
Front squat
3×10 (as fast as possible)
@ 60-65%
Rest 1 min between sets

Metcon:

With a running clock

@0:00
3 rounds
10 Power snatch (115/75)
15 Pull up

@8:00
2 rounds
10 hang squat snatch (135/95)
15 C2B Pull up

@14:00
1 round
10 Squat snatch (155/105)
15 Bar m-up

18:00 min cap
Each round should be performed at high intensity as fast as possible

Finisher:
20 ghds
50 double unders (try for UB)
20 back ext
3x

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