WOD
Bar Work
EMOM x 10 – Power Clean + 3 Front Squats + Push Jerk
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Body-Weight-Only
For time / 20 cap
100 Lunges
75 Sit-ups
50 Ring Rows
25 Burpees
Foundations
For time 17 cap
Run 1600m or Row 2000m
50 Deads 135/95 | 115/80
30 Burpees
Conditioning
AMRAP 15
7 HSPU
9 Box Jump Overs, 24/20″
11 Hang Power Cleans 115/80 | 95/65
Competition
For time / 18 cap
50′ HSW
14 Pistols
100 DU’s
28 Clean & Jerk + Power Snatch, 135/95 | 115/80
100 DU’s
14 Pistols
50′ HSW
*Kicker
Rest exactly 1 minute
-then
For time: 21 Burpees