February 8th, 2016: Competition

Conditioning:

5 Sets:

3 rounds:
15 Cal Assault Bike
9 FS (165/105)
3 Burpee MU

rest 1:2 after each of the 3 rounds

Skill

A) 3 sets of each
1)10- 3 sec. tempo Hollow to arch to hollow
2)10- Perfect kips ONLY on rings (focus on activated scap and connected core/legs)
3)10- Perfect Kip + pull to rings (no turnover, again focus on connections)
B) After Strength: Accumulate 50 Toes to rings, don't drop past a hollow position on descent

Strength:

A) In 10 min find max snatch using the following stipulations:
– must start with an empty bar
– must complete 1 rep every 30 sec

B) EMOM x 10 min:
odd min- FS x 2 @ 85%
even min- 6 Box Over Jump (24/20) don't touch the top of the box