Competitors (Wednesday, 12/6/17)

 In Competition

A. Movement Prep

1 Round

2 min Lateral Band Step Overs

2 min Rib Grab (1 min/side)

2 min Rock Back to Goblet Squat

 

B. Weightlifting

Clean & Jerk Complex

Clean + Hang Clean, above knee + Push Jerk + Split Jerk

*Build to a moderate weight

 

C. Metcon

8 Minute AMRAP Ascending Ladder

2, 4, 6, 8…

Power Snatch (75, 55#)

Bar Facing Burpee

 

D. Gymnastics Skill

10 min AMRAP for Quality

6 Strict T2B

4 Parallette HSPU

2 Skin the Cat

*Skin the cats should be slow and controlled

 

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