BARBELL
EMOMx10 – Power Clean + 2 Pause Front Squats
ACCESSORY:
1) Seated Box Jumps, 3×5 (increase height each set)
2) Dips, 3×5-10, (matador or rings: jumping, kipping, strict)
BODY-WEIGHT ONLY
For time / 15 cap
Row 1000m
50 Squat Jumps | RX+ Goblet Squats 55/35 | 45/25#
30 Inverted C2B | RX+ Pull-ups
WOD
AMARAP
4 minute clock
30 Snatch 95/65 | 75/55 || RX+ 135/95 / 115/80
In time remaining, AMRAP Lateral Burpees
-rest 2 mins
4 minute clock
30 Clean & Jerk 95/65 | 75/55 || RX+ 135/95 / 115/80
In time remaining, AMRAP Lateral Burpees
-rest 2 mins
4 minute clock
30 Thrusters 95/65 | 75/55 || RX+ 135/95 / 115/80
In time remaining, AMRAP Lateral Burpees
KICKER
For Time:
30 Burpees