WOD
Barwork & Accessory
A) Front Squat, 3×5 @ 77.5% of 1 RM
B) Handstand Holds, 5×5-10
C) Mobility, 5x2mins
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Foundations
Partner WOD (20 cap)
100 Synchronized Air Squats
100 Calories Bike (switch as needed)
100 Synchronized Sit-ups
100 Synchronized Air Squats
100 Calories Bike (switch as needed)
100 Synchronized Sit-ups
Conditioning
For time (20 cap)
21-15-9-15-21
Power Cleans, 135/95 | 115/80
Lateral Burpees over bar
-then
50 GHD Sit-ups
Competition
For time
30 Clean & Jerks 225/135 | 155/105
*Cool Down
For time
30 Thrusters, 95/65 | 75/55
30 Thrusters, 95/65 | 75/55