WOD
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Barbell & Accessory
A) Clean & Jerk, 5×3@60% of 1 RM
B) Knees-to-Feet, 5×5
C) Mobility, 5×2 mins
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Foundations
AMRAP 15
15 WBS, 20/14 | Masters (50+) 14/10#
15 KBS, 55/35 | Masters (50+) 45/25#
Conditioning
For time (20 min cap)
30 Deads 135/95 | Masters (50+), 115/75
15 C2B
5 HSPU
Then, 2 Rounds of:
20 Hang Power Cleans 115/85 | Masters (50+), 95/65
10 T2B
5 HSPU
Then, 3 Rounds of:
10 Front Squats 95/65 | Masters (50+), 75/55
5 C2B + T2B
5 HSPU
Competition
For time:
20 DB Power Snatch, 100/70 | 60/30
30 Cal Bike
40 GHDSU
30 Cal Bike
20 DB Power Snatch, 100/70 | 60/30