2 Rounds of:
10 DB Push Press
15 Supermans
20 Lateral Hops over DB
GET POWERFUL (14 Min)
Jerk (Push or Split)
In 14:00 complete the following sets: 10-8-6-4-2-1
GET FIT (15 Min)
3 Rounds of:
16 Deadlift (135/95)
16 Push Ups
8 Squat Clean Thrusters 135/95
8 Strict HSPU or Strict DB shoulder presses
15 Min Cap
COMPETITORS EXTRA
21-15-9 of:
Calorie Row
Ring Dips
7 Min Cap
ATHLETES NOTE:
If you're not mindful you can easily lose a minute or more per round to transitions. Pay attention to how you move from one station to the next, as it could be the difference in finishing under the cap or not.