Barbell & Accessory
A) Snatch 5×3 @ 67% of 1 RM &/or Clean & Jerk 5×3 @ 67% of 1 RM
B) Single Arm Overhead Squat, 5×10 (5R/5L)
C) Mobility, 5×2 mins
Kicker (to be done immediately after your workout; do all, some or none)
30 Burpees AFAP
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Foundations
3 RFT
Run 400m
10 Hang Squat Cleans 75/55 | Masters (50+) 65/45
30 HR Push-ups
Conditioning
3 RFT (20 cap)
Run 800m or Row 1000m
15 Deads 225/155 | Masters (50+) 205/135
Competition
AMRAP 12
5 Front Squats (from the floor) 225/135 | Masters (50+) 185/95
10 Calories Bike
20′ Handstand Walk