6 Front Squats, pick load
Every 2 mins for 8 mins.
then
3 rounds
8/8 braced Dumbbell RDL
1 min forearm plank
For time:
Run, 400 m (500m row)
15 Clean & Jerks (or db clean and press) pick load
Run, 400 m
12 Clean & Jerks,
Run, 400 m
9 Clean & Jerks,
Every time you break complete:
Run, 200 m (250m row)
Time cap: 16 mins
Athlete Instructions
Unbroken Clean and Jerks, 200m Penalty Run each break