BARBELL
1) Barbell Warm-up
2) Power Clean, 5@40%, 5@50, 5@55, 5@60, 5@67.5%
ACCESSORY
Dips 5×5-10 (Rings / Matador / Box – jumping, kipping, strict, weighted)
BODY-WEIGHT ONLY
For time / 14 cap
Row 1500m
50 Box Jumps or Step ups, 24/20″
30 Burpees
CONDITIONING
For time / 17 cap:
Run 200m
25 HR Push-ups | RX+ HSPU
Run 200m
25 Kettlebell Swings 55/35 | 45/25
Run 200m
25 Sit-ups | RX+ GHD Sit ups
Run 200m
25 Deadlifts 115/80 | 95/65 || RX+ 135/95 | 115/80
Run 200m
25 Front Squats 115/80 | 95/65 || RX+ 135/95 | 115/80
Run 200m
25 Clean & Jerks 115/80 | 95/65 || RX+ 135/95 | 115/80
KICKER
For as long as possible: Overhead Hold, 115/80 | 95/65 || 135/95 | 115/80