A) Every 2.5 minutes x 5 sets:

– 3 push press + 2 push jerk + 1 split jerk

*Keep moderate to insure good technique and timing

 

B) Every 5 minutes x 3-4 sets:

– 500/400m row

– 20/15 push-ups

– 10 box jump overs

 

*Scale push-ups so that first set is unbroken or close to it.