Warm up

2 rounds, performed at a rapid pace with light to medium weight:

10 alternating DB snatches

10 alternating single DB clean & jerks

10 burpees

Endurance

Three parts performed on a continuously running clock of 39 min, each for time and capped at 13 min, may be perform in any order:

Part A

For time: 21-15-9

Right arm KB snatches 24/16 kg

Left arm KB snatches 24/16 kg

Pullups

Part B

4 rounds for time:

15 Push Jerks (BB: 95/65 lbs, DBs: 2×35/25 lbs)

12 Chest-to-bar Pull-ups

9 Sumo Deadlift High-pulls (BB: 95/65 lbs, KB: 24/16 kg)

Part C

4 rounds for time:

30/24 cal row

15 alternating single DB hang clean & jerks 50/35 lbs

Note: rest the remainder of the 13 min interval if you finish before the cap.