WOD
Bar Work
E2MOM x 5 – 5 Deadlifts (find a heavy set)
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Body-Weight-Only
10 RFT
5 Burpees
10 Air Squats
15 Bar Jump Overs
Foundations
For time / 15 cap
100 Air Squats
30 Clean & Jerks, 95/65 | 75/55
500 Single-unders
Conditioning
Partner WOD / AMRAP 18 / 1 works
Row 100m
7 Power Snatch, 95/65 | 75/55
30 Double-unders
Competition
1-2-3-4-5-6-7-8-9-10 / 20 cap
Bear Complex, 155/105 | 135/95 (keep movements seperate)
Burpees
*Kicker
3-5 minutes on posterior chain mobility (foam roller, lacrosse ball, etc)