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WOD
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Barbell & Accessory
A) Clean & Jerk 5@60%, 4@70%, 3@80%, 2@90%, 1@95%
B) Single Arm DB Shoulder Press, 5×5 (5 right, 5 left), increase load each set
C) Mobility, 5×2 mins
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Foundations
For time:
50 Lunges
40 KBS 55/35 | 45/25
30 WBS
20 Deadlifts 135/95 | 115/80
10 Burpees
20 Deadlifts
30 WBS
40 KBS
50 Lunges
Conditioning
3 RFT
Row 500m
21 Box Jumps
12 Thrusters 95/65 | 75/55
Competition
3 RFT
12 DB Snatches, 80/50 | 60/30
9 Bench Press, 205/105 | 185/85 (use stand alone racks)
6 Bar Muscle-ups