A. Every 90 sec. for 5 sets 5 Power Jerks then 5 sets of 1 Jerk (Power or Split) B. 3 rounds of 20 alt. single arm OH Reverse Lunge, alternate arm every 5th rep (22,5/15kg) 20 Goblet Rack Box Step Ups (22,5/15kg, 61/51cm) 20 Single Arm Push Press, alternate every 5th rep (22,5/15kg) TC. 12 min.