6 reps of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
squats (overhead pvc)
push ups (2nd round hand release)
You choose the weight and multiply it by total reps for total score.
1 deadlift (return the bar to the floor and perform the clean from the floor. This looks like a double deadlift)
1 front squat
1 push press/jerk
1 back squat
1 back rack press/jerk.
Each round is 6 reps, score is total reps multiplied by the weight(including bar) in pounds.