BARBELL
1) BB Warm-up
2) Snatch 3-2-1 @ 82.5% (drop each rep on set of 3 & 2 if needed)
ACCESSORY
Bar Muscle-up work (jumping, banded, kipping), 3×5
BODY-WEIGHT ONLY
For time / 20 cap:
50 Lunges
Run 800m
50 Lunges
Run 400m
50 Lunges
Run 200m
WOD
RX | For time / 20 cap:
50 Deads 135/95 | 115/80,
300 Single-unders
50 Front Squats 115/80 | 95/65,
300 Single-unders,
50 Strict Shoulder Press 95/65 | 75/55,
300 Single-unders
*Do 3 burpees each break during a set
KICKER
Max Effort American KBS, 55/35 | 45/25