Barbell & Accessory
A) Clean & Jerk, 5×3 @ 67% of 1 RM
B) GHD Sit up 5×5-10
C) Mobility, 5×2 mins
Kicker
30 Burpees (to be done immediately after your workout; do all, some or none)
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Foundations
AMRAP 15
10 Hang Power Cleans 95/65 | Masters (50+) 75/55
15 Hand Release Push-ups
20 Knee-ups
Conditioning
5 Rounds
Max UB Thrusters, 95/65 | 75/55
-rest 30 seconds
Max UB Pull-ups
-rest 2 min
Competition
AMRAP 15
50 UB Double-unders
40 UB KBS 55/35 | 45/25
30 UB WBS 20/14 | 14/10
20 UB Pull-ups
10/7 UB HSPU 135/95 | 115/80