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7/2/15 Comp

2
Jul

7/2/15 Comp

Competition Class

Oly:
Clean and Jerk Complex

1 clean (full)
1 Front squat
1 split jerk
Work to a heavy complex

Strength/skill
1a) bench press
5@77-80%
Rest 60 sec

1b) 20 ghd sit ups
Rest 60 sec
4 rounds

Metcon:
10 OHS (155/105)
9 muscle ups
200m run
8 OHS
7 m-ups
200m run
6 OHS
5 M-ups
200m run
4 OHS
3 m-ups
200m run
2 OHS
1 m-up

*the overhead squat should be a somewhat challenging weight, but completed with solid form!

**muscle ups are going to be scaled to strict pull ups, strict c2b if possible.
Reps: 15, 12, 9, 7, 5

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