BARBELL
Clean & Jerk, 5×3 @ 75% (drop each rep & squat if possible)
ACCESSORY
1) Pistols: roll to stand-up, single leg from 12″ box,
2) Bar Muscle-ups: jumping, banded, kipping
BODY-WEIGHT ONLY
3 RFT / 20 cap
Accumulate 1 min Hang Hold then 30 knee ups | RX+ 20 T2B
Accumulate 1 min Squat Hold then 30 air squats | RX+ 20 Single-leg Stand-ups from 12″
Accumulate 1 min Plank Hold then 30 push-ups | RX+ 20 Strict Push-ups
*Scale option: share the work w/ a partner or cut work load in half
WOD
For time / 20 cap
Run 400m
60 Deads
21 Burpees
Run 600m
45 Hang Power Cleans
15 Burpees
Run 800m
30 Shoulder to Overhead
9 Burpees
*95/65 | 115/80 || RX+ 135/95 | 115/80
KICKER
For Time:
1 min max effort Bike for cals
-rest 1 min
1 min max effort Row for cals