WOD
Bar Work & Accessory
A) Front Squat, 5-5-5-5-5, 4 fast & 1 w/ 5sec pause at rock bottom
B) Snatch High Pull + Snatch, 5×3 @ 60% of 1 RM
C) Reverse Grip Strict Pull-ups, 5×5-10
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Foundations
5 RFT / 15 cap
Row 250m
10 Hand Release Push-ups
15 KBS, 55/35 | 45/25
Conditioning
15 Minute Clock
50 WBS
50 Double-unders
50 Burpees
AMRAP, Clean & Jerks 135/95 | 115/80
Competition
AMRAP 15
5 Squat Cleans, 185/135 | 155/105
20 GHD Sit ups
20′ HSW
Kicker
Rest 1 minute
-then
AMRAP 90 seconds: Burpees