WOD:

#main event

7rds for time:

7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

STRENGTH:

Back Squats 3 sets of 10 reps, build

CASHOUT: 

 Accumulate 2:00 min of L-Sit hold

*Everytime you break 5 Cal on bike (or 25 Mountain Climbers)

COMPETITORS:

SESSION 1
Conditioning:
EMOMx15
Min 1: 21/18 Calorie Row
Min 2: 18/15 Calories Bike
Min 3: 15/12 Calories Ski Erg
Min 4: 200m Run
Min 5: Rest

Conditioning:
7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing burpees

SESSION 2:
Snatch
Every :20 for 3 minutes complete 1 heavy Squat Snatch, across

Clean and Jerk
A. Work up to a heavy single Squat Clean
B. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.

Squat
Back Squat
3×10

Gymnastics
2 Rounds of:
2 L-sit rope climbs, 15′
4 Legless rope climbs, 15′
6 Rope climbs, 15′
Rest 5 minutes between rounds.