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Pressing:
Split Jerk: 9 x @ 75% +
Push/ Pull Strength
18 HSPU
12 Pull ups
2:00 Bike @ 300/200 Watts
x 3 Rounds
Workout
Increasing pace each round:
400 M Run
15 Power Cleans @ 95/65
Rest 2 Minutes
x 6 Rounds
Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.