Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

8 GHD Sit-ups

12 Calories Rowed

 

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Chest-to-bar pull-ups

12 Calories Biked

 

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

6 Alternating dumbbell hang clean & jerk (50/35)

200m Run

 

For total score

 

Strength:

Clean & Jerk

5 @ 25% 1RM

5 @ 35%

4 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality

 

 

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