7/7/15 Comp

Competition class

Snatch from high hang(power pos)
Or
Snatch from blocks

Metcon
Courtesy of CrossFit Linchpin

400m run
45 back squats (115/75)
400m run
35 front squats
400m run
30 OHS

Rest 5min

11 ring muscle ups
7 squat snatches @ 85%
11 ring muscle ups

Core: 3×1 min weighted plank