BARBELL
1) BB Warm-up
2) Snatch, 2-1-1 @ 85%
“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
Bar Muscle-up work – jumping, banded, kipping, strict

BODY-WEIGHT ONLY
For time / 20 cap
Run 800m
-rest 2 mins
50 Strict Push-ups
-rest 2 mins
Bike 30 cals
-rest 2 mins
50 Strict Push-ups
-rest 2 mins
Row 50 cals

WOD
For time / 19 cap
100 Double-unders
30 Power Clean & Jerk 135/95 | 115/80
100 Double-unders
30 Power Snatch 115/80 | 95/65
100 Double-unders
30 Thrusters 95/65 | 75/55

KICKER
Max Effort Handstand Hold