3 Rounds of:
10 RDLs
20 Lateral KB Hops
:20 Dead Hang
GET STRONG (12 Min)
Deadlift
In 12:00 Complete 5-5-5-3-3-3
GET FIT (15 Min)
5 Rounds of:
30 Double-Unders
8 Power Snatch 95/65
8 Lateral Bar Burpees
15 Min Cap
COMPETITORS EXTRA
30-20-10 reps of:
Calorie Bike
Overhead Squat 115/75
HSPU
11 Min Cap
ATHLETES NOTE:
A few hiccups on the Double-Unders will probably happen. Don't let it get in your head and eat up your time. Keep it moving! In the Get Strong portion, deadlift weight should not exceed 80% of 1RM.