12/30/14 Comp

Oly:
Snatch
work to a heavy single

Skill: OHS
5×3 @ 80-85%

Metcon
As fast as possible

10 6in target burpees
15 wall balls (20/14) 10 ft target
6 muscle ups
Rest 1min
4 rounds

Core: 100 hollow rocks
100 super man rocks