4 Rounds
Row 500m
20 PVC Ab Mat
24 S-Arm DB Hang Clean and Jerk 50/35lbs
It’s not necessary to kill yourself on the rower, as a 5 second difference will be way more energy than it’s worth. Instead, transitioning quickly and catching your breath with the DB is how you can move quickly and consistently through this piece. Nothing should hang you up other than your fitness.

3×10
Hip Extensions

5x 1:00-1:30
Parallette HS Hold/Handstand Hold