Competitors Class: Simple but deadly

Rich Froning, Central East

1) Snatch
Part 1: Technique Practice:
Hi Hang Snatch + Hang Snatch
*Pause in the catch for 2-3 sec
Part 2: Hang Snatch (3 sec pause in hang) + Full Snatch

2) AMRAP 18:
4 Bar Muscle-ups (8 C2B/Pull-ups)
8 Power Snatches (115/80)
16 Box Jumps (24”/20″)

Rest as needed

Death by Medball Cleans (20/14):
*Starting with 5

3) EMOM (4 Rounds)
1st min- 5 UB Clean & Jerks
2nd min- 20/15 Cal Row
3rd min- 15 T2B

Last weeks results:

Open WOD 16.4

Chris L. – 33 HSPUs (5 Rep PR)
Alex Z. – 33 HSPUs (4 Rep PR)
Megan M.- 21 Cals (21 Rep PR)
Heidi- 1 HSPU (45 sec improved tie break time)
Yashar- 1 Rd + 17 Deadlifts (25 Rep PR)