WARM UP
1) Mobility
2) Bar Bell Warm-up
3) Before Barwork, dedicate 5 minutes working on a weakness
BARBELL
Deadlift, 15 minutes to find a 1 RM
BODY-WEIGHT ONLY
For time / 20 cap
Run 800m
75/50 cals Row
500 Single-unders
—————–
RX+
Run 800m
75/50 cals Bike
150 Double-unders
WOD
4 min Clock
21 Squat Snatch
AMRAP Bar Facing Burpees
-rest 3 mins
4 min Clock
21 Squat Clean & Jerk
AMRAP Bar Facing Burpees
-rest 3 mins
4 min Clock
21 Thrusters
AMRAP Bar Facing Burpees
*95/65 | 75/55 || RX+ 115/80 | 95/65