A) Every 2.5 minutes x 5 sets:

– 3 push press + 2 push jerk

*Keep moderate to insure good technique and timing

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 4-8 strict handstand push-ups

– 16 RKB swings (70/44)

– 32 double unders

 

*Scale with kipping HSPU, 2-3 wall walks, or 6-10 L-seated DB presses.