Monday 8/11/14 ..."Competitors WOD- 2015 open athletes

This is the Competitors WOD for 2015 open athletes. I'm planning on following their programming for the rest of the month. I'll try to post an alternative for the metcon addicts :)


1. snatch complex:
  5 sets of 3 quick 1 power clean + 3 snatch grip push press from behind neck

2. squats:
   10x3 front squats

3. pull ups
   3 sets of unbroken C2B pull ups

4. for time
    21 front squats 135/95
    21 KB swings 70/53
    400 meter run
    15 front squats
    15 KB swings
    400 meter run
    9 Front squats
    9 KB swings
    400 meter run