BARBELL
Snatch 5×3 @ 72.5% (full squat if possible; drop each rep if needed)
ACCESSORY
1) On the pull-up bar: 5 x 5 Scap Pulls (active shoulders) + 5 Arch to Hollow
2) Double or Triple Unders work, 5×10
BODY-WEIGHT ONLY
Partner / 1 works
Tabata Bike
AMRAP 5 – Cal Row
AMRAP 5 – Single-unders
AMRAP 5 – Burpees
WOD
For time / 20 cap
21 Power Snatch, 95/65 | 75/55 | RX+ 135/95 | 115/80
21 Pull-ups | RX+ C2B
21 Burpees
50 Double-unders | RX+ 50 UB DU’s
21 Clean & Jerks 95/65 | 75/55 | RX+ 135/95 | 115/80
21 T2B
21 Box Jump Overs, 24/20″
50 Double-unders | RX+ 50 UB DU’s
21 Thrusters, 95/65 | 75/55 | RX+ 135/95 | 115/80
21 Pull-ups | RX+ C2B
21 Push-ups | HSPU
50 Double-unders | RX+ 50 UB DU’s
KICKER
For time: 30 Burpees