February 22, 2016: Competition

Complete in Order:

Conditioning:

4 Rounds For Time:

6 minute running clock:
30 Wall Ball (20/14)
15 TTB
7/5 MU
Use remaining time each round to rest.

Skill

4 min EMOM – focus on tight/snappy arch to hollow transition
– 3 kips on rings + 3 kips w/ pull to chest

rest 2 min

4 min. EMOM
– 5 kipping HSPU + 10 sec. hold at top

After Strength: 6 sets – Hollow/arch/hollow seal rolls

Strength:

A) EMOM x 8 min: 2 Snatches + 1 OHS @ 80% of best snatch

B) EMOM x 6 min: 2 Cleans @ 80% of best clean