WOD
Barbell & Accessory
A) Squat Clean & Jerk, 3×3 @ 77% (drop each rep) or
Power Clean + Front Squat + Jerk, 3-3-3
B) Strict Pull-ups, 3×5
C) Mobility, 3×2 mins
* Kicker (optional work to be done post wod; begin within 10 seconds of WOD completion)
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Foundations
Partner WOD / AMRAP 20
5 Burpees
10 Calories Bike
15 Thrusters 45/35
Conditioning
AMRAP 20
3 Hang Squat Clean, 115/80 | Masters (50+), 95/65
5 Chest-to-Bar
20 Double-unders
Competition
4 RFT
Row 500m (equals 1 rep)
5 Unbroken Hang Squat Clean, 155/105 | Masters (50+), 135/95
15/10 Ring Dips (men – high rings)
*Kicker
AMRAP 3
Burpees