2/2/16 Comp

Competition Class

Barbell:
Work to a 1rm hang snatch (squat)

Strength/skill:
Back squat (1 min max reps) 50%-60% of 1rm
Rest 1min
HS hold (1min) (free standing if possible)
Rest min
4rounds

Metcon:

1000m row
Then:
3 rounds
4 m-ups (8 ring or bar dips)
20 pistol squats
10 hang power cleans (175/115)