Sunday Competition Class 12.6.15

1) 7 minutes for a complex: 9 deadlifts, 6 hang squat cleans, 3 push jerks (don’t go too heavy)

2) 10 minutes: clean and jerk double

3) 3 sets of pull-ups, c2b pull-ups, or bar MUs, alternating with 3 sets of GHD sit-ups. 10-20 reps per set (fewer if doing bar MUs).

4) Row 500m at 2k pace, rest 2:00 x 5

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