Barbell & Accessory
A) Snatch 5×3 @ 70% of 1 RM
B) Double-unders, 5×10 attempts or 10-50 unbroken
C) Mobility, 5×2 mins
Kicker (to be done immediately after your workout; do all, some or none)
30 Hang Squat Cleans, 95/65 | 75/55
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Foundations
AMRAP 15
50 Single-unders (add 50 singles each round)
15 Thrusters 45/35
30 Hollow Rocks
Conditioning
3 RFT
Run 400m
50 HR Push-ups
30 KBS 55/35 | Masters (50+) 45/25#
Competition
AMRAP 20
Row 1000m
20/10 Ring Dips (men high rings)
10 UB Back Squats 225/145 | 185/115