WOD
Bar Work
A) Snatch (any) 3×3 @ 75%
B) Clean & Jerk (any) 3×3 @ 75%
C) Back Squat 3×5 @ 75%
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Foundations
Partner WOD / 1 works / 15 cap
100 Air Squats
50 Deads
100 Push-ups
40 Power Cleans
100 Sit-ups
30 Front Squats
100 Lunges
20 Shoulder to Overhead
*95/65 | 75/55#
Conditioning
5 RFT / 15 cap
30 Double-unders
20 WBS 55/35 | 45/25
Competition
For time / 15 cap
10 Muscle-ups (ring or bar)
150 Double unders
30 Snatches (any) 135/95 | 115/80
150 Double-unders
10 Muscle-ups (ring or bar)
*Kicker
Rest 1 minute
-then
Max Burpees in 1 minute
**Chaser
Rest 1 minute
-then
For time: 30 Hang Squat Cleans 95/65 | 75/55