February 9th, 2016: Competition

Complete in Order

Conditioning:

4 Rounds:

6 min running clock:
20 Ring Dips
30 HSPU
max rep target burpees in remaining time

rest 3 min

Skill

A) 8 sets – alt. direction max HS walk around a 6'x'6 box

B) 5 Supersets
10 – Back extnesions to arched back
10 – GHD from top to parellel – hold each for 3 sec.

Strength:

A) Hang Clean: In 10 min find max hang clean:
– Must start with an empty bar.
– Must complete 1 rep every 30 sec

B) EMOM x 8 min: 3 deadlifts @ 80% drop every rep from the top