BARBELL
Snatch 5×3 @ 75% (drop each rep; squat if possible)
ACCESSORY
1) 5 x 5 Scap Pulls + 5 Arch to Hollows
2) Double or Triple-under Work, 5×10
BODY-WEIGHT ONLY
For time / 25 cap
50 Air Squats + 100 Single-unders | RX+ 20 Double-unders
40 Air Squats + 10 Burpees + 150 Single-unders | RX+ 30 DU’s
30 Air Squats + 20 Burpees + 200 Single-unders | RX+ 40 DU’s
20 Air Squats + 30 Burpees + 250 Single-unders | RX+ 50 DU’s
10 Air Squats + 40 Burpees + 300 Single-unders | RX+ 60 DU’s
*Scale option: cut the reps in half or share the work w/ a partner
WOD
4 RFT / 25 cap
27/21 Cals Row | RX+ Cals Bike
21 Pull-ups | RX+ C2B
15 Burpee Box Jumps, 24/20
9 Clean and Jerks, 115/80 | 95/65 || RX+ 135/95 | 115/80
*Scale option: share the work w/ a partner