7/28/16 Comp

Competition Class

Barbell
Clean from blocks

3×2@70%
2×2 @80%
3×1 @90% + (increase if feeling good

Jerk from blocks
Same percentages

Metcon:
AMRAP 7 min
200m weighted run(wall ball) (20/14)
20wall balls (20/14)

1 min rest

AMRAP 7min
150m row (sprint)
1 sled push

Conditioning
15 cal air bike
100 double unders (every time dubs are broken 10 burpees)

Core: 3min hollow arch hold
Alt every :30