9/24/15 Comp

Hang clean
Full clean
Front squat
Split jerk

This is complex has many movements! The focus should be on technique and not necessarily weight.

Metcon

12 min AMRAP

7 power snatches (135/95)
9 Box jumps (30/24)
5 Muscle ups (10 ring dips)

Rest 5 min

Row 500m sprint
Rest 1:1
5 rounds

*Accessory
50 ring dips (weighted if ring dips are easy)
(If ring dips were done in workout, complete
5 rounds of 5 strict pull ups and 5 banded muscle up transitions)