Perform each flow for 8-minutes, take a 2-minute rest between flows (rest during the flow if/when required). Use a heavier club for round 1 and a lighter club for round 2.

Round 1: Heavy Flow

• Single arm dead clean
• Order squat
• Outside 180
• Shield cast
• Swipe
• Alternating swing (change arms)

Round 2: Light Flow

• Single alternating mill
• Single side swipe
• Side push press
• Advanced shoulder cast to iron cross
• Arm cast
• Flag press
• Single arm thruster
• Alternating swing (change arms)