WOD
Bar Work
EMOM x 10 – Hang Power Snatch + Hang Squat Snatch, work to a heavy set
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Foundations
40-30-20-10 for time / 15 cap
Air Squats
Sit-ups
Strict Shoulder Press 45/35/15
Conditioning
EMOM x 15
10 Air Squats
AMRAP Double-unders
*Score = total DU’s
Competition
For Time / 12 cap
30 Hang Squat Cleans, 135/95 | 115/80
45 Strict Burpees (touch chin but not quads)
60 Front Rack Lunge, 135/95 | 115/80
*Kicker
Rest 1 minute
-then
AMRAP 3
30 Box Jumps, 24/20″
15 Burpees