A.
Every 90 seconds, for 15 minutes (10 sets) of:
Split Jerk x 1 rep @ 70-85%
(pause for 2-seconds in the bottom of your dip before jerking)
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 4 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 8 minutes:
8-10 Chest-to-Bar Pull-Ups
8-10/5-7 Calorie Row or Bike Erg
*Select a rep range that will allow you to complete both movements in the same minute within 45-50 seconds
When the running clock reaches 12:00…
D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
E.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg