2:00 Bike or Rower
then 2 Rounds of:
10 Barbell Push Press
15 Lateral Bar Hops
10 Front Squats
GET POWERFUL (14 Min)
Split Jerk
In 14:00 establish a heavy double
GET FIT (12 Min)
AMRAP 12 of:
40 Double-Unders
5 Front Squats 95/65
5 Push Press 95/65
40/10/10
40/15/15
etc...increasing squats and push press reps by 5 each time
COMPETITORS EXTRA
6 Rounds of:
200m Run
6 Muscle Ups
14 Min Cap
Competitors should wear a weight vest
ATHLETES NOTE:
After the round of 15 you should probably start to break up the sets, no matter who you are. Definitely expect to see athletes get deep into the 30s and 40s, so keep the heart rate under control for as long as possible.