8/4/16 Comp

Competition Class:

Barbell:
Clean and jerk complex

Full clean
Hang
Power pos
Jerk

(All squat)
Work to a max (7-8 sets)

Skill:
EMOM
12 min
Even: 10 pistol squats
Odd: 10 ring dips

Metcon:
800m run:
Then…
15 hspu
15 T2B
15 sdhp (135/95)
3x

Core:
50 wipers with empty bar

Finisher
Air bike
10min EMOM
7-10 cal sprint