A. Split Jerk + Push Jerk – Every 90-sec x 10: 1+1 (TNG) @70-80%
B. Strict Pronated Chest-to-bar Pull-Up – Quickly build to a tough double
C1. Strict Pronated Chest-to-bar Pull-Up – 3×2 (aim for 90% of ‘B’ but if unable to do reduce as necessary)
C2. Incline Dumbbell Bench Press – 3×6-8 @40X1 tempo; Rest 2 minutes
+
Every 3 minutes for 18 minutes (6 rounds)
1 and 3 – 15 Burpee Box Jump Overs @24/20″ + 250/200m Row
2 and 4 – 15 Burpee C2B + 250/200m Row
5 and 6 – 15 Devils Press @35/25-lbs + 250/200m Row
