Saturday Dec 10, 2016
OPEN Test
Competition Class
Strength
20min AMRAP
50 Wall Balls 20/14
50 Double Unders
40 Box Jumps 24/20
40 T2B
30 C2B Pull-ups
30 Burpees
20 Power Cleans 145/100
20 Jerks 145/100
10 Power Snatch 145/100
10 Muscle Ups
SKILLS & DRILLS
Work to 1RM Snatch in 15min (any variation)Work to 1Rm Clean & Jerk in 15min (any variation)
3 Rounds
20 Hollow Rocks
8 T, Y, W, L Shoulder Pre-hab
20 Marching Glute Bridges
