Every :30 seconds for 7 minutes

1 Power Clean   (L1 115#/78#  LII 175#/108#)

2 Push Jerks


AMRAP in 10 minutes of:

2000m Row

Double Unders


3:00 Ring Plank Holds

Post Rx'd, D/U reps, Rx'd

Coaching Tips:  Scale load and movement to match your current fitness level.  You have 30 seconds to complete the 3 movements for 14 cycles. Work on speed as well as efficiency of movement. The second workout is do a 2k row and with the remaining time, get as many double unders as possible in the 10 minutes allotted. So, if it takes you 7 minutes to row 2k, you will have 3 minutes to do the double unders.  For the ring plank holds, you will either get an Rx by your name if you completed the hold until the 3 minutes were up. Otherwise, you will post the time you could hold that position.