400m Run or Row
-then-
2 Rounds
10 Russian KB Swings
10 Jumping Squats
5 Inch Worms
GET POWERFUL (12 Min)
Power Clean (T&G)
Every 2:00 for 12:00 5-5-3-3-1-1
GET FIT (15 Min)
4 Rounds of:
50 Double-Unders
6 Muscle-Ups
20 Alternating DB Snatch 50/35
Rest 1:00
15 Min Cap
COMPETITORS EXTRA For Time
20/12 Calories on AAB
20 Hang Squat Snatch 135/95
20/12 Calories on AAB
6 Min Cap
ATHLETES NOTE:
Ideally each round would be unbroken - If that's not possible, find the places you must break and do your best to plan sets and keep rest to a minimum.