WOD
Bar Work
A) Snatch 1-1-1
B) Clean & Jerk 1-1-1
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Body Weight Only (BWO)
AMRAP 16
Run 200m
9 Burpees
Foundations
Partner / For time / 20 cap
Row 100m
7 Power Snatch 75/55/35
9 Burpees
Conditioning – “Fran”
For time / 15 cap
Thrusters 95/65 | 75/55
Pull-ups
Competition
5 RFT / 25 cap
10 UB Hang Power Clean 155/105 | 135/95
20 UB Pull-ups
30 UB WBS
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Kicker
Rest 1 minute after your WOD
-then
AMRAP 1: Bike for cals