2/5/14 Comp

Competition Class

EMOM 12 min

Start at 50% of 1rm clean and jerk

Perform 1 clean and jerk EMOM increase weight every other round
Ending around 90%
For example:
50, 65, 75, 80, 90 90+?? Depending on how you’re feeling

Barbell work:
for time:
(Squat if you need to)
5 snatches (185/125)
10 snatches ( 155/105)
15 snatches ( 135/95)
20 snatches (95/65)
15 min cap

10 min rest

Metcon

40 dubs
20 front rack lunges (135/95)
40 c2b pull up
20 s2oh (135/95)
40 dubs
(15 min cap)