WOD
Bar Work
A) EMOM x 5 – 3 Hang Snatch
B) Back Squat – 5@75%, 3@80%, 1@85%, 10@65%
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Body Weight Only (BWO)
For time / 18 cap
Walk 400m, 45/25/10#
50 Burpees
Walk 400m, 45/25/10#
Foundations
AMRAP 18
90 Single-unders
45 Lunges
15 Push Press 75/55/35#
Conditioning
21-15-9 / 18 cap
Pull-ups
Clean & Jerk, 95/65 | 75/55#
T2B
Power Snatch, 95/65 | 75/55#
Competition
For time / 18 cap
1-2-3-4-5-6-7-8-9
Thrusters, 135/95 | 115/75
Bar Muscle-ups
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Kicker
Rest exactly 1 minute following the WOD
-then
For time: 21 Burpees, 15 Power Cleans 135/95 | 115/80, 9 Pull-ups