Bar Work
EMOM x 10 – Hang Power Snatch + Over Head Squat + Snatch Balance
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Foundations
For time / 15 cap
21 Burpees
Row 1000m
15 Burpees
500 Single-unders
9 Burpees
Conditioning
For time / 12 cap
21-15-9
GHD Sit ups
Squat Cleans 135/95 | 115/80
Competition
For time / 15 cap
30 Burpees
40′ HSW
7 Power Clean & Jerk 135/95 | 115/80
7 Power Snatch 135/95 | 115/80
7 Thrusters 135/95 | 115/80
10 Muscle-ups (any)
7 Power Clean & Jerk 135/95 | 115/80
7 Power Snatch 135/95 | 115/80
7 Thrusters 135/95 | 115/80
40′ HSW
30 Burpees
*Kicker
Rest 1 minute
-then
AMRAP 2 – Burpees
**Chaser
Rest 1 minute
-then
30 Hang Power Cleans, 135/95 | 115/80