WOD
Bar Work
A) Back Squat 5×5 @ 62.5%
B) Single-arm Snatch, 3-2-1
___________________________________________________________________________
Body-Weight-Only
5 RFT / 15 cap
20 Lunges
10 Push-ups
Run 200m
*Scale by sharing the work with a partner
Foundations
Partner / AMRAP 15
12 Deads
9 Hang Power Cleans
6 Shoulder to Overhead
*95/65 | 75/55
Conditioning
For time / 20 cap
3 Rounds: 30 Double-unders + 12 Burpees + Row 30 cals
2 Rounds: 40 Double-unders + 12 Burpees + Row 40 cals
1 Round: 50 Double-unders + 12 Burpees + Row 50 cals
Competition
EMOM x 7
7 Deads, 225/155 | 205/135
AMRAP WBS in time remaining
-rest 3 mins then
EMOM x 7
7 Hang Power Clean, 135/95 | 115/80
AMRAP Bar Facing Burpees in balance of the minute
*Score = total WBS + total Burpees
___________________________________________________________
Rest exactly 1 minute after your WOD
-then
For time: Row 21 cals, 15 Burpees, 9 Pull-ups