WOD
Bar & Accessory
A) Hang Power Snatch, 1-1-1-1-1
B) Box Jump, 5-5-5-5-5
C) Mobility, 5×2 min
_________________________________________________________________________
Foundations
Partner WOD / 18 cap
500 Single-unders, 1 works
21 Synchronized Burpees
100 WBS, 1 works
15 Synchronized Burpees
50 Cal Row, 1 works
9 Synchronized Burpees
Conditioning
For time / 15 cap
50 T2B | Masters: 40 T2B
5 Snatch 135/95 | 5 Snatch 115/75
40 GHD Hip Ext
4 Snatch
30 Sit ups
3 Snatch
20 Reverse Hypers
2 Snatch
10 Atomic Sit-ups, 45/25 | 35/15
1 Snatch
50 T2B | Masters: 40 T2B
5 Snatch 135/95 | 5 Snatch 115/75
40 GHD Hip Ext
4 Snatch
30 Sit ups
3 Snatch
20 Reverse Hypers
2 Snatch
10 Atomic Sit-ups, 45/25 | 35/15
1 Snatch
Competition
For time / 15 cap
12-9-6-3 | Masters: 8-6-4-2
Hang Clean, 155/105 | Masters: 115/75
S2O, 155/105 | Masters: 115/75
Ring Muscle-up | Masters: C2B
12-9-6-3 | Masters: 8-6-4-2
Hang Clean, 155/105 | Masters: 115/75
S2O, 155/105 | Masters: 115/75
Ring Muscle-up | Masters: C2B
Kicker
-rest 1 minute after your workout
-then
Max UB Front Squats, 135/95/65
Max UB Front Squats, 135/95/65