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Pressing Complex:
Split Jerk; Build to a heavy
*Hold for 5 Seconds In the Catch Position
Push/ Pull Strength
A1: Legless or Rope Climbs x 6 Reps Rest 1:30
A2: 1 Leg Front Lever Hold on Bar x :40 seconds Rest 2:00
x 3 Rounds
Workout
Increasing pace each round:
15 Cals Row
20 KB Swings @ 35/53
25 Double Unders
Rest 3-5 Minutes
x 5 Rounds
Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.