[1.] Warm Up [body-weight]

Perform 3 sets x 6 reps of:

[2] Jackknife Sit Ups + [2] Rocking Chair Deck Squats + [2] 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]

“Unsuitable”

Perform 5 rounds for time of:

[8] Double Dead Clean & Jerks [2x24kg/2x16kg]

[12] Double Bent Rows [2x24kg/2x16kg]

[16] Wall Balls [20#,10ft/14#,9ft]

[20] 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