BARBELL
Clean & Jerk (5×3 @ 55%)
Accessory work
A. Suitcase Carry 100m (50m R / 50m L) & Overhead Carry 100m (50m R / 50m L) x 3
B. Band Face Pull w/ external rotation 3×10
BODY-WEIGHT ONLY
AMRAP 17:
50 Single-unders
15 Air Squats
9 Push-ups
FOUNDATIONS
For time / 17 cap:
Row 750m
25 Thrusters, 45/35/15
75 Sit-ups
25 Thrusters, 45/35/15
Row 750m
CONDITIONING
For time / 15 cap:
50-40-30-20-10
Push-ups (men – strict)
Double-unders
COMPETITION
For time / 20 cap:
Start at North end of parking lot & go Down & Back
200m Overhead Barbell Carry
21 Clean & Jerks
200m Overhead Barbell Carry
21 Power Snatch
200m Overhead Barbell Carry
21 Thrusters
*135/95 | 115/75
KICKER
90 Seconds: AMRAP Burpees