Total 120 min

3 sets of:
10 burpee
7 HSPU 1 abmat
50 DU

A.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep > split jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 10 sets.

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

C.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs) > 35 lbs
20/15 Ring Dips (ladies, 15 reps) > 10 reps
Run 400 Meters > not done

Compare to June 10 2014.

Results: 4.00, 4.10, 4.42, 5.08
Avg/max HR 170/189

D.
1000m row, 10 min of mobility work