Sunday Comp Class 12.17.15

Comp Class is on at 4pm!  The lower room will also be open during this time for open lifting.

STRENGTH:

Snatch Push Press + OHS, 3-2-1-1-1

SKILL WORK:

Alternating EMOM 12:

1. Strict HSPU AMRAP -1
2. Strict Pull Ups AMRAP -1

WOD:

In Teams of 2 Perform:

0:00-10:00

Row 1500m

AMRAP in remaining time:

• 20 Power Snatch (135/75)
• 20 Pull-ups

10:00-20:00

Row 1500m

AMRAP in remaining time

• 20 Thrusters (135/75)
• 20 Ring Dips

20:00-30:00

Row 1500m

AMRAP in remaining time

• 20 Hang Cleans (135/85)
• 20 Handstand Push Ups

*Use one rower per team. Weight should be moderate-heavy. Scale appropriately to maintain continuous barbell movement*