5
Jan
1/5/15 Comp
Competition Class
Barbell:
Snatch from blocks (above the knee)
Work to a heavy single
Strength:
OHS
Work to a 3rm
Skill:
Ring dip
5×8 (weighted if needed)
Metcon:
21-15-9-6-3
Pull up
Bar facing burpee
Thruster (95/65)
21min cap
