12/2/14 Comp

Comp Class

Oly:
Snatch
Work To a heavy single
No more than 5 misses

Then
3 x ME unbroken
Clean (full) 80% of 1rm
Rest 2:00

Skill:
Alternate
-HS Hold
+ 10 shoulder taps or hip taps
-1 leg less climbs with 90sec rest
5 rounds

Metcon
For time
200 dubs

Rest 5 minutes

8 minute AMRAP
4 muscle ups
12 BB front rack step up (115/75)
24 s2oh (115/75)

Core:
3×90 sec plank