Work up to a heavy set of:
1 strict overhead press + 3 push press + 5 push jerk
(45#, 65#, 70#, 75#)
AMRAP 10 (as many rounds as possible in 10 minutes):
- 60 jump rope
- 15 hang power snatch (45#)
4 Rounds:
- 21 wall balls (14#)
- 18 kettle bell swings (35#)
- 15 box jumps (24″)
- 12 burpees
10 Rounds:
- 1 minute- any ab exercise
- 40 seconds- jump rope