A) Every 2 minutes for 5 sets:
3 push jerk from the rack
*Start at a moderate weight and build in weight as form allows (aka no press outs)
B) For time:
Run 400m
Then 5 rounds of:
5 strict HSPU
10 deadlifts (225/155lb)
15 pull-ups
20 lateral bar hops
Then Run 400m
*22 minute time cap
**Scaling Modifications
Strict HSPU : Up to 25lb plate + abmat riser
Pike push-ups or regular push-ups
Reduce pull-ups to 10 per round if can’t sustain 4-5 at a time
Lateral line hops
