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9/24/15 Comp

Competition Class

Clean and jerk complex

Hang clean
Full clean
Front squat
Split jerk

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


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

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)

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