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