BARBELL
1) BB Warm-up
2) Snatch, 3-2-1 @ 80% (“Snatch” by itself implies you do a Squat Snatch. If you are limited by injury or mobility then do a Power Snatch followed by an Overhead Squat)
ACCESSORY
Handstand work (kick ups, holds, toggles, walking, descents, push-ups, pirouettes)
BODY-WEIGHT ONLY
For time / 20 cap
Row 1000m
Run 800m
Bike 30 cals
500 Single-unders
WOD
For time / 15 cap
40-30-20-10
WBS
Hang Power Cleans, 95/65 | 75/55
*do 2 burpees each break during any set
KICKER
For Time:
21 Burpees