BARBELL
1) Barbell Warm-up
2) Power Clean 5@40%, 5@45%, 5@50%, 5@55%, 5@60%
ACCESSORY
Dips 5×5-10 (rings or matador; jump, kip, strict, weighted)
BODY-WEIGHT ONLY
2 RFT / 16 cap
Run 800 or Row 1000m
30 Burpees
WOD
For time / 18 cap:
50 KBS 45/25 | RX+ 55/35
40 Lunges
30 Clean & Jerks 95/65 | 75/55 || RX+115/80 | 95/65
20 Burpees
10 Cals Bike
20 Burpees
30 Hang Power Snatch 95/65 | 75/55 || RX+115/80 | 95/65
40 Lunges
50 KBS 45/25 | RX+ 55/35
KICKER
For Time:
50 Hand-release Push-ups