20 Jumping Jacks
10 Burpees
20 S-Arm DB OH Lunge Steps (10/arm)
10 HSPU or DB OH Presses
10 V-Ups
GET POWERFUL (14 Min)
Jerk
Establish a 1RM (Your preference of Jerk style)
GET FIT (16 Min)
Every 4:00 for 16:00 ( 4 Rounds)
15/10 Calories on Bike or Rower
12 Toes to Bar
9 Burpee Box Jump Overs 24/20"
COMPETITORS EXTRA
Front Squat
5x5 @ 80%+
ATHLETES NOTE:
If you don't have at least :30 rest after the first round, you have bit off more than you can chew! Make a quick volume adjustment for further rounds.