WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
A1: For Time – CAP8
- 600m Run
- 30 Burpee
- 15 Strict Pull-up
B: Olympic Lifting Total
15:00
build to 1RM Snatch
- 3 attempts to set max
15:00
build to 1RM Clean & Jerk
- 3 attempts to set a max
A2: For Time – CAP8
- 600m Run
- 30 Burpee
- 15 Strict Pull-up