BARBELL
Snatch (5×3 @ 60%)
Accessory:
1) Strict Pull-ups, 5×5
2) Double or Triple Unders, 5×10 attempts
BODY-WEIGHT ONLY & FOUNDATIONS
10 RFT/ 18 cap
10 Push-ups
20 Hollow Rocks
30 Lunges
CONDITIONING
For time / 20 cap
30 Box Jumps, 24/20″
30 KBS 35/25/15#
30 WBS, 20/14/10#
30 Double-unders
30 Burpees
30 GHD Sit ups
30 T2B
30 Push Press, 45/35/15#
30 Inverted C2B
30 Lunges
COMPETITION
For time / 15 cap
90 GHDSU
60/45 Cals Bike
30 C2B
KICKER
For Time:
Run 800m + 9 Burpees