WARM UP
1) Mobility
2) Barbell Warm-up: 5 Deadlifts, 5 Hang Muscle Clean, 5 Front Squat, 5 Hang Muscle Snatch, 5 Overhead Squat, 5 Snatch Balance
3) Accessory: EMOM x 5, Snatch High-pull 3-3-3-3-3
BARBELL
EMOM x 10, Snatch Balance, 2@60% of 1 RM Snatch
BODY-WEIGHT ONLY
For time / 15 cap
50 Cal Row
50 Med Ball Bear Hug Step Ups, 20/14/10# to 24/20″ box
500 Single-unders
WOD
2 RFT / 20 cap
100 Double-unders
50 WBS, 20/14/10
25 Pull-ups
*Do 10 Burpees each break during a set
KICKER
For Time:
50 KBS, 55/35/25