WOD
Barbell & Accessory
A) Strict Press 3×5 @ 75% of 1 RM
B) Snatch High Pull 3×3 @ same weight at A
C) Row 100m for time x 3
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Foundations
Partner WOD / 15 cap / Tag in & out as needed
20 Sled Push, 4/2 | 2/1
50 Synchronized Sit-ups
200m Overhead Carry, 45/25 | 35/15
50 Synchronized Push-ups
100m Row
Conditioning
AMRAP 15
10 T2B
20 Front Rack Lunges, 95/65 | 75/55
30 Double-unders
10 T2B
20 Front Rack Lunges, 95/65 | 75/55
30 Double-unders
Competition
For time / 15 cap
55 Power Snatches 95/65 | 75/55
50 Pull-ups
45 Cal Bike
40 HSPU
55 Power Snatches 95/65 | 75/55
50 Pull-ups
45 Cal Bike
40 HSPU
Kicker
Rest 1 minute after your workout
-then
AMRAP 90 seconds: WBS
AMRAP 90 seconds: WBS