1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.
2) 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1
1) 1X3 Top Pulls @95%
2) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.
5 rounds for total working time of:
Row 500m (all out)
75′ HS Walk
Rest 1:00 between rounds.