1. 8mins: Build to heavy single Press
2. 8mins: Build to heavy single Push Press
3. 8mins: Build to heavy single Split Jerk
Notes: If you fail a rep in the first 6mins of any 8min piece, the class does 100 Burpees.
4. 500m Row, rest :90 (in straps), 500m Row
Notes: Both rows should be done at a hard effort – do not pace out the first one!
1. 4×2-3 Back Squat, 20X1, rest 2mins
2. 3 Rounds – Not for time
7 Strict HSPU
:30 FLR on Rings
3. For Time:
10 Squat Cleans 155/105
20 Pull Ups
30 Row Calories
“If you do not change direction, you may end up where you are heading.” – Lao Tzu