[1.] Warm Up [body-weight]
Perform 3 sets x 6 reps of:
 Jackknife Sit Ups +  Rocking Chair Deck Squats +  Walkout to Push Ups
*Perform 2 jk’s, 2 ds’s and 2 pu’s in succession, this equals 1 rep.
-Modify movements/time interval if required. Record reps per round.
[2.] Work Capacity [time]
Perform 5 rounds for time of:
 Double Dead Clean & Jerks [2x24kg/2x16kg]
 Double Bent Rows [2x24kg/2x16kg]
 Wall Balls [20#,10ft/14#,9ft]
 Jumping Slam Balls [20#/14#]
-Scale loads and modify movements if required. Record loads and times.
[3.] Finisher [distance]
Perform 4 rounds [60 sec on/60 sec off] for maximum distance of:
C2 Rower or Stationary Bike
-Modify movement/time interval if required. Record distances.
-Post comments & scores…
Congratulations to Mathew Pendleton
for achieving USA Kettlebell Lifting Rank D
in single clean & jerk