A) Every 90 seconds, for 15 minutes (10 sets):

– 2 x split jerk

(Pause for 2 full seconds in the receiving position before recovering)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

+

Every 5 minutes, for 20 minutes (4 sets) of:

– Run 400 Meters

– 10 Alternating DB snatch (50-70/25-45)

– 10 Ring dips

– 10 Box jump – SD 24/20”

 

*If you can’t keep up with the time limit perform as AMRAP.