WOD
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Bar Work
A) EMOM x 7 – 1 Snatch (no heavier than 90%)
B) Front Squat – 3@60%, 3@70%, 3@75%, 3@80%, 3@85%
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Foundations
For time / 15 cap
15 Burpees
30 Overhead Lunges 45/25/15
500 Single-unders
30 Overhead Lunges 45/25/15
15 Burpees
Conditioning
10 RFT / 15 cap
5 Power Cleans
4 Front Squats
3 S2O
2 Power Snatch
1 Thruster
115/80 | 95/65#
Competition
AMRAP 20
5 UB Hang Power Cleans, 155/105 | 135/95
10 UB T2B
15 UB WBS, second bolt or higher
*Kicker
Rest 1 minute
-then
For time: 21 Burpees
**Chaser
Rest 1 minute
-then
For time: Bike 20 cals