WOD
Bar Work & Accessory
A) Snatch High Pull + Snatch, 5×3 @ 67.5% of 1 RM
B) Front Squat 3×7 @ 60% of 1 RM
C) Double or Triple Under Work, 5×10
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Foundations
For time /
Row 500m
30 Power Snatches, 75/55 | 65/45#
500 Single Unders
30 Thrusters, 75/55 | 65/45#
50 Burpees
Conditioning
For time / 20 cap
150 KBS, 55/35 | 45/25#
100 Push-ups
50 Double-unders
Competition
2 RFT / 20 cap
50 GHDSU
30 Axle Bar Hang Power Cleans, 95/65 | 75/55
15/10 Ring Dips (men – high rings: muscle up to ring dips) | Masters: Jumping Matador Dips
Kicker
Rest 1 minute
-then
2 mins: Max Burpees