7 MINS CAP
3 RDS
8 /12 BIKE CAL
16 D/L 105/155

REST 2 MINS

7 MIN CAP
3 RDS
8/12 CAL ROW
12 HANG POWER CLEANS 105/155

REST 2 MIN

7 MIN CAP
3 RDS
12FRONT RACK LUNGES 55/75
24DUBS

SCORE = 9 ROUNDS TOTAL

RD1
0- 5:00 MIN
30 CLEAN & JERK
SIT UPS ( AS MANY AS YOU CAN WITH TIME REMAINING )
RX 65/95
RX+ 95/135

RD2-
5:00- 10:00
30 BOX JUMP OVERS
V-UPS ( AS MANY AS YOU CAN)

RD3
10:00-15:00
600 MT RUN
HOLLOW ROCKS( AS MANY AS YOU CAN)

RD4
15:00-20:00
30 KB SWINGS
KTE’S( AS MANY AS YOU CAN)
RX 35/55
RX+ 55/70

SCORE = KEEP TRACK TO TOTAL REPS OF YOU CORE WORK IN EACH RD.

PUSH PRESS-200 MT RUN-BURPEES 65/95

5-RUN-25
10-RUN-20
15-RUN-15
20-RUN-10
25-RUN-5

3 RDS
16 BACK SQUATS 65/95
8 TOES TO BAR

WARM UP
TABATA 40 SECS ON 20 SECS OFF X 4
PLANK

40-20-10-20-40
WALL BALLS
20-10-5-10-20
HANG POWER CLEANS
RX 65/95
RX+95/135

EVERY TIME YOU DROP THE BALL/REST RUN 100 MT WITH IT!

AS FAST AS YOU CAN!

10-15 MIN WORK ON A MEDIUM TO HEAVY WEIGHT ( HOW HEAVY CAN YOU GO)
REMEMBER FORM FIRST!

FROM THE RACK
1 PUSH JERK
1 SPLIT JERK

4 RDS
6 DEVIL PRESSES 20/30
12 DB LUNGES
18 DB PUSH PRESS
400 MT RUN