WOD
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Barbell & Accessory
A) 3 Position Power Clean (floor, knee, pockets), 1-1-1-1-1
B) Row: 5×10 Pulls to find lowest 500m split time
C) Mobility 5×2 mins
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Foundations
AMRAP 15
15 Front Squats
15 Overhead Squats
15 Strict Shoulder Press
15 Push Press
15 Deadlift
15 Power Cleans
15 Power Snatch
15 Thrusters
*75/55 | 65/45
Conditioning
For time
Row 500m – rest exactly 2 mins
Row 400m – rest exactly :90
Row 300m – rest exactly :60
Row 200m – rest exactly :30
Row 100m
Competition
3 RFT
10 Power Snatches 135/95 | Masters (50+) 115/75
20 Box Jumps 24/20
Run 800m