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Pressing:
Find your 20 Rep max Push Jerk
Push/ Pull Strength
12 HSPU
6 Pull ups
2:00 Bike @ 300/200 Watts
x 3 Rounds
Workout
Increasing pace each round:
10 Dumbbell Snatches
15 Box jumps Step Downs
20 GHD Situps
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.