WOD
EMOM x 10
Odd – Strict Banded or weighted Pull-ups
Even – Double-unders
-then
Barbell
E2OM x 3
5 Strict Press @ 62.5% of 1 RM (from the floor)
-then
EMOM x 3
Snatch Grip Deadlift, 5-5-5
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Foundations
AMRAP 15
100 Lunges
50 Deadlifts 135/95/ | 115/80
30 Burpees over bar
100 Lunges
50 Deadlifts 135/95/ | 115/80
30 Burpees over bar
Conditioning
AMRAP 15
30 Double-unders
15 T2B
5 Squat Cleans & Jerks 135/95/ | 115/80
30 Double-unders
15 T2B
5 Squat Cleans & Jerks 135/95/ | 115/80
Competition
For time / 15 cap
30 Squat Clean & Jerk, 155/105 | 125/85
AMCalsAP – Bike
30 Squat Clean & Jerk, 155/105 | 125/85
AMCalsAP – Bike
*Cool Down
Rest 1 minute following the workout
-then
AMR(UB)AP – KBS 55/35 | 45/25
-then
AMR(UB)AP – KBS 55/35 | 45/25