WOD
Bar Work
A) EMOM x 5 – 2 Snatch Pulls + 2 Muscle Snatch + 2 Snatch Balance – 50-60% of 1 RM Snatch
B) EMOM x 5 – 2 Snatch, find a heavy set
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Body Weight Only (BWO)
AMRAP 15
Bike for cals
*4 Burpees EMOM including the first
Foundations
Partner WOD / AMRAP 18
3 Burpees
5 Box Jumps, 20″
7 Hang Power Cleans 95/65 | 75/55#
Conditioning – “Jerry”
For time / 30 cap (start 30 minutes into class)
1 mile Run
2000m Row
1 mile Run
Competition
3 RFT / 20 cap
5 Sled Push, (down & back = 1), 3/2/1 (45# plates)
75 Double-under + Single-under Combos (Double + Single = 1)
Ketle Bell Farmers Carry around bldg, 55/35 | 45/25#
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Kicker
Rest exactly 1 minute following your workout
-then
For time: 30 Box Jump Overs, 24/20″