5/31/16 Comp

Competition Class

Barbell:
Snatch complex
7 rounds to work to heavy complex

Full snatch
Hang snatch
Power position

Strength:
Russian squat program
Day 13
Back squat
6×2 @ 80%

Metcon:

21 cal row
21 power snatches (115/75
*50 double unders

15 cal row
15 p. Snatches (135/95)
*50 dubs

9 cal row
9 p. Snatches (155/105)
*50 dubs

Core:
1 min hollow hold
1 min arch hold
3x