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Pressing:
Split Jerk:
5 x 2 Reps @ 70%
4 x 2 Reps @ 75%
3 x 2 Reps @ 80%
Push/ Pull Strength
20 Ring Dips
15 Ring Rows
2:00 Bike @ 300/200 Watts
x 3 Rounds
Workout
4 Minute of
15 Power Snatches @ 135/95
Max Bar Facing Burpees
Rest 4:00
x 3 Rounds
Goal is to start at a comfortable pace then get faster and faster each round. Last round should be close to 100% effort.