6/9/16 Comp

Competition Class

Barbell:
Clean from blocks
Work to a max

Jerk from blocks or rack
Work to a max

Metcon:

6 min ladder
3-6-9….etc
Hang Power clean (185/125)
T2B

Rest 2 min

6min ladder
3-6-9…etc
Box jump (30/24)
Dead lift (185/125)

Core/skill
1 min hollow hold
1 min arch hold
1 min double unders (practice)
3x

Finisher:
4x500m row
Rest 1:1