A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.
B. For time:
Run 1600 Meters (4 x 400 meters)
Immediately followed by...
21-15-9 rep rounds for time, of:
Power Snatch (95/65 lbs)
Wallballs (20/14 lbs to 10' - MUST CATCH BALL)
NO DROPPING BARBELLS FROM OVERHEAD!
C. "Optional Accessories"
Three sets of:
Banded Good Mornings x 20 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed