3 Rounds of:
100m Run
15 Wall-ball Ground to OH
:20 HS Hold
GET POWERFUL (14 Min)
Jerk
Every 2:00 for 14:00 Complete a set
3-3-2-2-1-1-1
GET FIT (12 Min)
30/25 Calorie Row
30 Wallballs 20/14
30 Power Snatch 75/55
20/20/20
10/10/10
12 Min Cap
COMPETITORS EXTRA
Row
500m x 8
Rest :60
Complete in negative splits if possible
ATHLETES NOTE:
Don't get too greedy on round 1 with too big of an opening set. Play it smart in the round of 30, then crank up the pace for the last two rounds with a sprint to the finish.