WOD
Barbell & Accessory
A) Squat Clean & Jerk, 5×3 @ 72% of 1 RM
B) Super Strict Push-ups, 5×5-10
C) Mobility, 5×2 mins
*Kicker (optional work to be done immediately after your workout; do all, some or none)
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Foundations
AMRAP
4 mins – Max Deads
3 mins – Max Hang Power Cleans
2 mins – Max Front Squats
1 min – Max Push Press
2 mins – Max Front Squats
3 mins – Max Hang Power Cleans
4 mins – Max Deads
* 95/65 | Masters (50+) 75/55
Conditioning
For time (20 cap)
Teams of 3 / 1 works, 2 rest
30 Sled Push, 4/2 | Masters (50+) 3/1
60 Pull-ups
90 Cals Bike
Competition
3 RFT
Row 300m
60 UB Double-unders
15 KBS 70/55 | 55/35
*Kicker
For time:
30 Burpees