WOD
Barwork & Accessory
A) Make up day: Squat Snatch or Squat Clean & Jerk 3×2 @ 87.5% of 1 RM
or Snatch High Pull + Power Snatch + Squat Snatch, 1-1-1-1-1
B) Strict Push-ups, 5×5-10
C) Mobility, 5x2mins
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Foundations
5 Rounds / 3 minute clock
10 Deadlifts 135/95 | 115/80
10 Burpees over bar
AMRAP Single-unders
-rest 1 min exactly
10 Deadlifts 135/95 | 115/80
10 Burpees over bar
AMRAP Single-unders
-rest 1 min exactly
Conditioning
Teams of 2 / 20 cap
Tabata Bike
50 Alternating Box Jumps, 20′
75 Alternating Thrusters, 95/65 | 75/55
50 Alternating Burpees
Tabata Bike
*Score = time minus calories biked (each calorie = 1 second)
Competition
For time (20 cap)
Accumulate 2 min Overhead Hold, 185/115
Accumulate 2 min Dead Hang Hold (men – add 35#)
Accumulate 2 min L-sit Hold (men – high rings)
then
Accumulate 1 min of each
then
Accumulate :30 of each
*Kicker
For time
Run 800m
Run 800m