8/30/16 Comp

Barbell:
15 min clock
Snatch complex
3 TNG snatches
2 ohs
(Power snatch ok, squat if needed)

Work to a max complex

Skill:
12min cap
20 strict hspu
20 Kipping hspu
20 deficit kip hspu (4inch)

Metcon:
30 power snatches (75/55)
45 bar facing burpees
60 Thrusters (75/55)
45 bar facing burpees
30 power snatches

18 min cap

Rest 5 min

Conditioning
8x200m sprint
Rest 1min

Core: 1 min hollow hold /1min arch hold
Rest :30
3x