WOD
Bar Work
A) EMOM x 10 – Snatch High-pull + Hang Snatch
B) Front Squat – 5×2 @ 70% (3 second pause, no bounce)
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Body-Weight-Only
20 cap
10-9-8-7-6-5-4-3-2-1
Air Squats
Burpees
Sit-ups
Foundations
10 RFT / 15 cap
5 Burpees
9 Front Squats 75/55/35
Conditioning
For time /12 cap
Row 45 cals
90 WBS
45 T2B
Competition
12-9-6 for time / 10 cap
Squat Clean + Strict Press
Squat Snatch + OH Squat
*135/95 | 115/80
*Kicker
Rest exactly 1 minute
-then
As fast as possible: 50 KBS, 55/35/25