Complete as many rounds as possible in 20 minutes of:
10 dumbbell hang clean and jerks
14 / 12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Toes to bars
Must start hanging.
Both feet must touch the pull up bar at the same time, inside then hands
Dumbbell clean and jerks
Must start from the hang – no pulling from the floor on the first rep.
The dumbbell must touch the shoulder before going overhead (no DB snatch)
The empty hand cannot touch your body. (Can use both hands to bring the dumbbell down)
Must reset counter each round (Judge can help with that)
Must stay on the rower until you reach 14/12 calories