February 23, 2016: Competition

Complete in Order

Conditioning:

6 Rounds:
100m sprint
12 Burpees to 6in target FAST!
rest 2 min

Skill

12 min. EMOM
– E- 3 lateral HS walk steps on wall e/ direction
– O- 2 bar kips + 2 kipping PU + 2 butterfly PU

After Strength: 8 sets – 10 hollow v-ups + 10 sec rest.

Strength:

A) EMOM x 7 min: 3 Jerks from rack/blocks @ 75%

B) FS: EMOM x 8 min: 2 reps @ 80%