Get Off Me!

If you haven't seen Alan dump a bar from overhead, it's epic.  Way better than the "bar slam," it's a sort of "get off me!" dump where after a lighting speed jerk, he locks it out and immediately tosses the bar off like it's on fire.  It takes the cake compared to any smooth, aggressive or theatrical bar slam out there!


Every 30 seconds for 10 minutes:
1 Power Clean
1 Hang Power Clean
1 Power Jerk

5 Rounds:
9 Burpee Box Jump Overs (24/20in)
200 meter row
*each round is every 3 minutes