WOD
Barwork & Accessory
A) Back Squat 5×3 @ 85% of 1 RM
B) Seated Box Jump, 5×5
C) Mobility, 5x2mins
_________________________________________________________________________
Foundations
Partner WOD / 20 cap
50-40-30-20-10
Alternating HR Push-ups
Syncronized Air Squats
Alternating Sit-ups
50-40-30-20-10
Alternating HR Push-ups
Syncronized Air Squats
Alternating Sit-ups
Conditioning
5 RFT / 20 cap
9 UB Pull-ups
15 UB Double-unders
21 UB WBS, 20/14 | 14/10
9 UB Pull-ups
15 UB Double-unders
21 UB WBS, 20/14 | 14/10
Competition
15 RFT
1 Squat Clean & Jerk, 155/105 | 135/95
1 Squat Snatch
1 Squat Clean & Jerk, 155/105 | 135/95
1 Squat Snatch
*Cool Down
For time: 30 Front Rack Lunges, 95/65 | 75/55