1/3/17 Comp

Competition Class

Barbell:
Clean from blocks
Work to a 1rm

Jerk from Blocks
Work to a 1rm

Metcon:
10 min AMRAP
7 hang power snatch (115/75)
7 Ohs
7 cal Air bike

Rest 3 min

7 min AMRAP
30 double unders
15 kb swings(70/53)

Finisher/skill:
Special accessory ab work x10
Back ext x10
Single arm kb deadlift x 10 each side