Bar Work
EMOM x 10 – Hang Power Clean + Front Squat + Push Jerk
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Foundations
Partner WOD /10 RFT / 20 cap
5 Burpees
7 Box Jumps, 20′
9 Thrusters 45/35
Conditioning
For time / 15 cap
150 Air Squats
100 Push-ups (men – strict)
50 Reverse Grip Pull-ups
Competition
5 RFT / 15 cap
3 UB Thrusters, 155/105 | 135/95
6 Front Rack Lunges, 155/105 | 135/95
9 HPC, 155/105 | 135/95
12 T2B
*Kicker
Rest 1 minute
-then
For time: 300 Singles or 100 Doubles
**Chaser
Rest 1 minute
-then
For time: 21 Thrusters, 135/95 | 115/75