WOD
Barwork & Accessory
A) Clean High Pull + Hang Squat Clean + Jerk, 1-1-1-1-1
B) Strict Pull-ups, 5×5
C) Mobility, 5x2mins
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Foundations
Opposing Ladder / 18 cap
300-200-100 Single-unders
30-40-50 KBS, 55/35 | 45/25
300-200-100 Single-unders
30-40-50 KBS, 55/35 | 45/25
Conditioning
5 Rounds / 3 min clock
30 WBS
AMRAP Deads 225/155 | 185/135
30 WBS
AMRAP Deads 225/155 | 185/135
Competition
For time (18 cap)
20 Hang Squat Cleans 135/95 | 105/75
30 T2B
40 Box Jumps, 24/20″
50 GHD Sit ups
40 Pull-ups
30 T2B
20 Hang Squat Snatch 135/95 | 105/75
*Cool Down
AMRAP 3: Front Rack Lunges 95/65 | 75/55