WOD
Bar Work
A) Shoulder Press – 3×5 @ 60%
B) Snatch Deadlift + Hang Snatch High-pull, 5×3@ 100% of 1 RM Snatch
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Body-Weight-Only
3 RFT / 20 cap
Run 400m or Row 500m
30 Burpees
Founditioning
Partner / AMRAP 15
210 Lunges
150 WBS
90 Power Cleans 95/65 | 75/55#
Competition
For time / 20 cap
21 T2B
15 Burpee Box Jump, 24/20″
9 Clean & Jerk 115/80 | 95/65
21 Burpee Box Jump
15 Clean & Jerk 135/95 | 115/80
9 T2B
21 Clean & Jerk 155/105 | 135/95
15 T2B
9 Burpee Box Jump
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Kicker
Rest exactly 1 minute after your WOD
-then
For time: 100 Push-ups (men – strict / women – hand release)
Rest exactly 1 minute after your WOD
-then
For time: 100 Push-ups (men – strict / women – hand release)