BARBELL
EMOM x 10 – 1 Snatch + 1 Overhead Squat (2 second hold) / increase each set, no > 80% of 1RM Snatch
BODY-WEIGHT ONLY
For time / 20 cap:
Row 50 cals
50 Burpees
Bike 50 cals
*any order, no partitioning
FOUNDATIONS
For time / 15 cap:
10 Bear Complex 75/55/35
20 Burpees
30 Reverse Hypers
20 Burpees
10 Bear Complex 75/55/35
CONDITIONING
5 RFT / 20 cap:
30 WBS
20 Double-unders
10 T2B
COMPETITION
For time / 15 cap:
50 Pistols
Run 1 mile (see map on white-board)
50 Pistols
*Wear a vest, 20/10#
KICKER
Overhead Hold for as long as possible,
135/95 | 115/75 (1 second = 1 rep)