7/14/16 Comp

Competition class

Barbell:
10min EMOM
3 power clean and jerks (TNG)
Start at 60%
Add weight as often as possible

Metcon

From Competitors training program

“American Dream”

20 min AMRAP
1-2-3-4…etc

Squat Clean (185/125)(205/145)
Ring Muscle up

Conditioning
9 rounds
Row 1:40
Rest :20

Skill/Core:
Hollow hold (:30)
Arch hold (:30)
Ring dip: (10 reps)