WOD
Bar & Accessory
EMOMx15
A) Tall Snatch: Video + Snatch Balance no dip, 1-1-1-1-1, : Video
B) Good Mornings, 5×5: Video (same weight as A)
C) Sotts Press, 5×5: Video (same weight as A&B)
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Foundations
For time / 18 cap
10 Burpees
40 Deads
20 Burpees
30 Hang Power Cleans
30 Burpees
20 Front Squats
40 Burpees
10 Push Jerks
*95/65 | 75/55
Conditioning
AMRAP 15
10 UB Pull-ups
20 UB Double-unders
30 UB KBS 55/35 | 45/25
10 UB Pull-ups
20 UB Double-unders
30 UB KBS 55/35 | 45/25
Competition
5 RFT
5 Hang Power Snatch 155/105 | 135/95
5 C2B (men – strict)
5 Box Jump, 30/24 | 24/20″
5 Hang Power Snatch 155/105 | 135/95
5 C2B (men – strict)
5 Box Jump, 30/24 | 24/20″
*Cool Down
Rest 1 min after WOD
-then
1 minute – Row as far as possible
-then
1 minute – Row as far as possible