A) Build to a tough set of this complex in 5-6 sets:

2 Push press + 1 Split jerk

B1) Close grip bench press @30X1; 2-3×3; R1M

B2) Pendlay row @20X1; 5-7 x3; R2M

+

Row 500m @ 90%

– Rest 2:30 x 3

 

*Keep same pace on rows