BARBELL
Tall Clean + Push Jerk + Split Jerk (find a heavy set)
BODY-WEIGHT ONLY
For time / 20 cap:
Accum 3 min Hang Hold
9 Burpees
Run 100m
Accum 3 min Plank Hold
9 Burpees
Run 100m
Accum 3 min Hollow Hold
9 Burpees
Run 100m
FOUNDATIONS & CONDITIONING
For time / 20 cap:
50 Deads
40 Hang Power Cleans
30 Shoulder to Overhead
20 Thrusters
10 Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
20 Thrusters
30 Shoulder to Overhead
40 Hang Power Snatch
50 Deads
*95/65 | 75/55
COMPETITION
For time / 20 cap:
10 Sled Push, 4/2 | 3/1
20 Burpee Box Jumps Overs, 24/20″
30 Power Cleans 135/95 | 115/75
40 T2B
50 WBS
100 Cal Row
KICKER
For Time: 15 Cal Row, 21 Burpees, 9 Cal Bike