General warm-up B
Then..,
2 Push Press + 2 Split Jerk or Push Jerk
In 5 sets build up to a max effort for this complex.
Then..,
Segmented Snatch Grip Deadlift:
5-5-4-4
(1sec pause at all 3 positions off the floor)
Then..,
15min. to finish:
5 Rounds:
10 Pull-Ups (Rx+ 5 Muscle-ups)
10 KB Goblet Squats (70/53) 108/88???
immediately into;
5 Rounds
15 Burpees
15 AKB Swings (70/53)
Then..,
4 sets : FLR Hold :45
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