Sunday Comp Class 12.20.15

WARM-UP/MOBILITY:

Warm up plus ~20 min shoulder mobility

STRENGTH:

A. Every 1:30 for 7 rounds:

Clean pull + Hang Squat Clean + Jerk

B. Every 1:30 for 7 rounds:

Power Snatch + Hang Squat Snatch

SKILL WORK:

10-15 minutes of muscle-up work/progressions

WOD:

30 seconds on 30 seconds rest for 4 minutes:

-Power Snatch

30 seconds on 30 seconds rest for 4 minutes:

– Thrusters

30 seconds on 30 seconds rest for 4 minutes:

-Clean and Jerks

30 seconds on 30 seconds rest for 4 minutes:

-Pistols

30 seconds on 30 seconds rest for 4 minutes:

-Pull Ups

Notes:

*May be performed as a team WOD with each partner working for 30 seconds without the 30 seconds rest*

**Use the same weight for all barbell movements. Weight should be “touch and go” throughout the 30 seconds**