Barbell & Accessory
A) Squat Snatch 5-4-3-2-1
B) GHD Sit-up, 5×5-10
C) Double or Triple-under attempts, 5×10
_________________________________________________________________
Foundations
For time (20 cap)
200m Lunge
30 Thrusters 45/35
200m OH Carry, 45/25/15
20 Thrusters 45/35
200m Farmers Carry 45/25/15# plates
10 Thrusters 45/35
Conditioning
3 RFT (20 cap)
Row 500m
12 Hang Power Cleans, 135/95/65
50 Double-unders
Competition
5 Rounds / 3 min clock
100 yard Sled Push, 3/2/1 (5x down & back)
AMRAP Thrusters 135/95/65#
-rest :60