A.
Every 90 seconds, for 4:30:
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Followed by...
Every 2 minutes, for 14 minutes:
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk
B.
Three sets for max reps, each against a 3-minute running clock:
Row 500/450 Meters
Strict Handstand Push-Ups x Max Reps OR Dumbbell Push Press x Max Reps
Rest 3 minutes between sets.
