30 Mountain Climbers
20 Hollow Rocks
then
2 Rounds of:
15 Box Jumps
10 Push Press
10 OHS
GET POWERFUL (10 Min)
Push Jerk
Every 2:00 for 10:00
5 Reps
GET FIT (17 Min)
1:00 on 1:00 off
3 Bar Facing Burpees
6 Overhead Squats 75/55
9 Toes to Bar
12 Bar Facing Burpees
15 Overhead Squats
18 Toes to Bar
21 Bar Facing Burpees
24 Overhead Squats
27 Toes to Bar
30 Bar Facing Burpees
17 Min Cap
COMPETITORS EXTRA
EMOM 9
200m Run
10 Power Snatch 95/65
10 Double DB Box Step Overs 24/20" 50/35s
Rotate movements OTM
ATHLETES NOTE:
At 3-2-1 go, you have 1:00 to get as far as possible, then 1:00 rest. Repeat this, continuing from where they leave off until it's finished or capped.
This is a good piece to go for gold out of the gate. You'll always have a full minute off no matter how hard you push. Race through this and have fun!