Competition {1/2/15}

 In Competition

A.
Clean Warm Up
5xPositions
-then-
3 Rounds of:
3xHHPC
3xMHPC
3xBKPC
3xPC
-then-
3 Rounds of:
3xHHC
3xMHC
3xBKC
3xC
*Use empty barbell

B.
Every 2min for 12min:
3 Cleans + 1 Split Jerk
*Build into a heavy complex. Focus on slow first pull then solid thigh/hip contact and explosive 2nd pull.

C.
Back Squat
5 @ .40
5 @ .50
5 @ .60
5 @ .70

D.
4 Rounds of:
Min 1: 15 GHD Sit-ups
Min 2: 50ft HS Walk
Min 3: 50 DUs
Min 4: Rest

E.
4min AMRAP:
400m Row
20 Pistols (Alt)
10 S2OH (155, 105)
-Rest 4min then-
6min AMRAP:
400m Row
20 Pistols (Alt)
10 S2OH (155, 105)
-Rest 4min then-
8min AMRAP:
400m Row
20 Pistols (Alt)
10 S2OH (155, 105)

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