A. General
3 rounds
Run 200m / Row 200m
10 goblet squat
10 stiff leg burpees
B. Mobility
PNF lat stretch on bench or any other object
5 x
7 seconds pushing with your elbows against the box
7 seconds stretching, moving your upper body toward the ground
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
4 DB Step up over
10 Double under
4 DB Thrusters
4 DB hang Clean and Jerk
4 Devil press
TC: 30 minutes
Score: Time
KG: 25/35lbs
Scaling options
Beginner
DB: 2x moderate, 30reps
100 Single-unders
Intermediate
DB: 2x35/25lbs
60 Double-unders
or
100 Single-unders +Attempt a DU every 10 reps
Perform
As written
With a Partner Divide As You wish
For time
100 DB Step up over
200 Double under
90 DB Thrusters
80 DB hang Clean and Jerk
70 Devil press
@2x50/35lbs
3 x 8/8 Quadruped single leg hip extension