Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
*The pause is a time to check your weight distribution! Make sure you are spread equally from front to back with even distribution over your hips. Chest up!
Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Handstand Push-Ups
9 Shoulder to Overhead (135/95 lbs)
12 Toes to Bar