WOD
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Barbell & Accessory
A) 3 Position Snatch – floor, below the knee, above the knee, 1-1-1-1-1
B) Rower: 5×10 pulls to find lowest 500m split
C) GHD Sit ups – 5×5
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Foundations
5 RFT
150 Single-unders
20 Burpees
Run 200m
Conditioning
For time
75 Deficit Hand-release Push ups, 4/2″
25 Hang Squat Clean 95/65/45
25 T2B
25 Hang Squat Snatch 95/65/45
75 Deficit hand-release Push ups, 4/2″
Competition
AMRAP 12
Row 500m
10 Ring Dips (men – high rings)
5 Squat Clean Thrusters, 155/105/85