WOD
Bar & Accessory
A) Power Snatch + Snatch Balance + Hang Squat Snatch, 1-1-1-1-1
B) Bent Over Row, 3-3-3-3-3
C) Handstand Hold Attempts, 5×5
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Foundations
AMRAP 12
200m, Overhead Carry, 45/25/15
30 Lunges
10 Strict banded Pull-ups
Conditioning
AMRAP
4 mins – WBS
3 mins – Box Jump Overs, 24/20″
2 mins – Double-unders
1 min – Deadlifts 135/95 | 115/80
2 mins – Double-unders
3 mins – Box Jump Overs, 24/20″
4 mins – WBS
Competition
For time / 15 cap
Accumulate 2 min Overhead Hold
15 weighted GHDSU, 45/25/15# plate
21 Burpees Over Bar
21 Thrusters
21 Burpees Over Bar
15 weighted GHDSU, 45/25/15# plate
Accumulate 2 mins Overhead Hold
*135/95 | 115/80
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Kicker
Rest 1 minute
-then
Run 800m for time
