WOD
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Barbell & Accessory
A) Squat Clean & Jerk
5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages are based on 70% of your 1 Rep Max
B) Dips 5×5
C) Rower – 5×10 pulls to find lowest 500m split
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Foundations
5 RFT (20 cap)
12 Deads
9 Hang Power Cleans
6 Push Jerks
*95/65/65#
Conditioning
AMRAP 18
100 Double-unders
75 WBS
50 Cal Row
25 T2B
Competition
12 min clock:
Max UB Reps GHDSU
-rest as needed
Max UB Reps Back Squat 225/185/135 (no racks)
-rest as needed
Max UB Reps KBS, 70/55/35