Strength
1.
Split Jerk
7 X 1 @ 70%
*No Misses
2.
Military Press
3 X 5 @ 70%
3.
Seated DB Single Arm OH Press
3 X 8-10 reps; rest 60sec between arms
Workout
5 Rounds of:
200m OH Med-ball Run
5 Weighted Strict Pull Ups
10 Heavy Dumbbell Snatch
30 Seconds Max reps Burpees
2 minutes Rest
*Need 2 scores: total amount of burpees and total time minus the last rest.
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