WARM UP
1) Mobility, 10/5 Tire Flips, 5 Sled Push, 10 cals Bike
2) Barbell Warm-up
3) Accessory: EMOM x 5, 2 Rope Climbs
BARBELL
EMOM x 10 – Power Snatch + OH Squat + Hang Squat Snatch, 1@55% of 1 RM Squat Snatch
BODY-WEIGHT ONLY
For time / 12 Cap
50 Lunges
40 Air Squats
30 Sit ups
20 Burpees
10 Cals Bike
20 Burpees
30 Sit ups
40 Air Squats
50 Lunges
WOD
For reps / 20 minute clock
Run 1600m, Max UB Clean and Jerks 115/80 | 95/65
Run 800m, Max UB Thrusters 95/65 | 75/55
Run 400m, Max UB Power Snatch 75/55 | 65/45
Score = total C&J’s, Thrusters and Snatches
KICKER
30/21 cals Bike, 1 Burpee penalty for each second over 1 min.
Score = total time to complete cals & any additional burpees