BARBELL
1) Warm-up: Clean Progression: 5 x floor, below knee, above knee, mid thigh, power position, tall clean
2) Clean & Jerk 1-1-1-1-1
ACCESSORY
Bar Muscle-up work
BODY-WEIGHT ONLY
AMRAP 13
90 Single-unders | RX+ 30 Double-unders
Row 9 Cals | RX+ Bike 9/6 cals
9 Burpees | RX+ 9 Burpee C2B
WOD
For time / 13 cap
21-15-9
Deadlifts 205/135 | 185/115 || RX+ 225/155 | 205/135
Push-ups | RX+ HSPU
Box Jump Overs, 24/20″
KICKER
For Time:
21 Burpees + 15 Pull-ups + 9 Thrusters 95/65 | 75/55