A.
Every 90 seconds, for 6 minutes:
Squat Jerk x 3 reps
If mobility is an issue - stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
Followed by...
Every 2 minutes, for 12 minutes:
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups OR 30/20 Push-Ups
