1 Rep Max Snatch
1 Rep Max Clean and Jerk
1 Rep Max Back Squat
Road Rash
5 Rounds (On the 5:00):
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike
Stamina Conditioning
For Time:
1 Devils Press (70's/50's), 1 Burpee Bar Muscle-Up
2 Devils Press (70's/50's), 2 Burpee Bar Muscle-Ups
3 Devils Press (70's/50's), 3 Burpee Bar Muscle-Ups
4 Devils Press (70's/50's), 4 Burpee Bar Muscle-Ups
5 Devils Press (70's/50's), 5 Burpee Bar Muscle-Ups
Road Rash
"On the 5:00" x 5 Rounds:
5 DB Hang Clean and Jerk, left arm (50/35)
5 DB Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 CTB Pull-Ups
15/12 Calorie Assault Bike
Midline
3 "Giant" Sets, not for score:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30s GHD Supine Hold
Rest 2:00 between sets.