Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3×5 Scott’s Press
(behind the neck snatch grip press from full squat)
Metcon (Time)
WupWOD
3 RFT
10 WBs
5 SqCl 95/65
5 Bar Facing Burpees
Metcon (Weight)
Skillz and Drillz
EMOTM 6 mins
Snatch Grip DL
3 Sec pause at 2 in, knee and mid-thigh
Increase weight throughout
Squat Clean (1-1-1-1-1-1-1)
Build to a 1RM SqCl
EMOTM (10)
10 mins
Even – 40 sec AMRAP strict HSPUs
Odd – 3 Skin the Cats
Metcon (AMRAP – Reps)
12 min Running Clock
5 rds
10 STOH 135/95
30 DUs
Then C2B Pullups for the remaining time
Count all reps including STOH and DUs