WOD
Barwork & Accessory
A) Deadlifts – 4 warm up sets then 1×5 @ 80% of 1 RM
B) Handstand Hold, 5×10 seconds
C) Mobility, 5x2mins
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Foundations
For time ( 20 cap)
5 RFT
20 OH Lunges, 45/25 | 35/15
10 Burpees to plate
5 Atomic Sit ups
5 RFT
20 OH Lunges, 45/25 | 35/15
10 Burpees to plate
5 Atomic Sit ups
Conditioning
Partner WOD / AMRAP 20
7 Hang Squat Cleans 135/95 | 115/80
7 Lateral Burpees over Bar
7 Pull-ups
*Switch after every round
7 Hang Squat Cleans 135/95 | 115/80
7 Lateral Burpees over Bar
7 Pull-ups
*Switch after every round
Competition
For time (20 cap)
30 Snatches
30 Clean & Jerks
30 Thrusters
30 Snatches
30 Clean & Jerks
30 Thrusters
135/95 | 95/65
*Cool Down
For time: 30 Burpees