February 12th, 2016: Competition

Complete in Order:

Strength:

A) Drop Snatch: EMOM x 5 min: 3 reps @ 50%
B) In 8 min find max 3 rep OHS starting from the ground
C) In 8 min find max 3 rep FS starting from the ground (a full clean would count as first rep)

Skill

A) 3 min. Box shoulder stretch
B) 6 sets
– 3 Scap Pullups
– 3 strict Pullups
– 3 Hollow/arch kips
– 3 perfect kipping PU
– 3-6 Butterfuly PU

Conditioning:

Complete as many reps as possible in 8 minutes of:
13/95. deadlifts, 10 reps
15 box jumps, 24/20
185/135. deadlifts, 15 reps
15 box jumps, 24/20
225/155. deadlifts, 20 reps
15 box jumps, 24/20
275/185. deadlifts, 25 reps
15 box jumps, 24/20
315/205. deadlifts, 30 reps
15 box jumps, 24/20
365/225. deadlifts, 35 reps
15 box jumps, 24/20

immediately upon finishing (regardless of how bad you feel) complete a 10 min light row