A. Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps (Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Shoulder Tap Plank Holds x 30 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 V-Ups
A. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
9 Strict Handstand Push-Ups
12 Ring Dips
Rest Day