Competition {03/10/15}

 In Competition

A.
3 Rounds of:
10 Face Pulls
10 Scapula Push-Ups
10 Supine RIng Rows

B.
12min to build into a heavy-ish:
Power Snatch + Hang Snatch
-rest 4min, then-
5min EMOM:
5 Power Snatches

C.
9min AMRAP of:
15 Box Jumps (24, 20)
12 Deadlifts (115, 75)
9 STOH (115, 75)

D.
4x500m Row
*2min Rest between efforts. Keep efforts within 5 sec of each other.

-If you did 15.2 yesterday, complete the below-

A.
3 Rounds of:
10 Face Pulls
10 Scapula Push-Ups
10 Supine RIng Rows

B.
Every 2min for 16min:
Hang Clean + Clean
*Build into a heavy complex

C.
4 Rounds of:
Min 1: 15 RKBS (70, 53)
Min 2: 30 sec Parallette L-Sit
Min 3: 10 GHD Hip Extensions

D.
EMOM:
Complete 20 DUs + 1 C&J
*Guys start at 135
*Girls start at 95
Increase by 10lbs each minute until you can no longer complete the C&J. Cleans can be power or full

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