7/7/16 Comp

Competition Class

Barbell:

Clean and jerk complex

Power clean
Hang clean (full)
Split jerk

Work to a max complex (6-8 sets)

Metcon:
400m Run
2 rounds
5 Power snatch (135/95)
10 bf burpees

400m run
2 rounds
5 power snatch (155/105)
10 bf burpees

400m run
2 rounds
5 power snatch (185/125)
10 BF burpees

Conditioning/skill/midline
1 sled pull (200m)
15 ghd sit ups
2 legless rope climb