Warm Up

• Hand  Over Head (HOH) Squats, 20 reps
• Dumbbell Snatches, 10 reps each arm
• Row, 300 meters

 Section 1

Butt Races

Section 2

Slow Selma

21-15-9

• Pull Ups
• Kettlebell Snatches, each arm

 Section 3

Strength

• Front  Squat
• Thruster
• Push Press/Jerk
• Shoulder Press

Perform one rep of each movement same barbell load.  Increase weight until Shoulder Press fails.  Continue to increase weight until Thruster fails.  Score = Max Thruster Load