3 Rounds
10 Single-Leg DB Deadlifts (5/side)
30 Sec. Handstand Hold
200m Run
GET STRONG (@14 Minutes)
Deadlift
In 14:00 Complete: 3-3-2-2-1
*Increasing loads if possible
GET FIT (10 Minutes)
40/25 Calories on Bike or Rower
10 Clean and Jerk 95/65
8 Clean and Jerk 115/85
6 Clean and Jerk 135/95
4 Clean and Jerk 155/105
2 Clean and Jerk 185/125
*10 Min Cap
COMPETITORS EXTRA (12 Minutes)
19.4 Open WOD
3 Rounds
10 Power Snatch 95/65
12 Bar Facing Burpees
-Rest 3:00-
3 Rounds
10 Bar Muscle Ups (or 15 Pull-ups)
12 Bar Facing Burpees
*12 Min Total Cap