***Please note: there was a typo on Part C! The cap on the workout is supposed to be 15 minutes (not 10).
A. Take 15 minutes to build to a heavy single:
Hang Clean + Front Squat + Jerk
B. Push Press; 3-2-2-2; Rest 2 minutes between sets; all sets tough
C. For time (15 minute cap):
50 Alternating Pistols
50 Abmat Sit-ups
30 Power Snatches (115/75 lb)
20 Box Jumps (30/24″)
20 Bar Muscle Ups
Rest as needed, then….
D. 3 rounds for time of:
25/20 Calorie Assault Bike
60 Second Hollow Hold (accumulated)