Mobilize, then:
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Tap Swing x 4 reps (Target should be nearly unreachable to avoid propelling body into a larger swing. Swing should be fairly small)
Interval 2 – Target Tap Swing + Air Chair Swing x 3 reps
*The Target Tap Swing should be the forward swing and the Air Chair Swing should be the backswing. Essentially, you should jump from the floor, aim for the target on the forward swing and drive upward into the Air Chair on the backswing, then drop to the ground. From the ground you will start your second rep and so on.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Support x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 3 reps
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk OR Split Jerk @ 75+% of 1-RM Push Press
(Pause for 2-3 seconds in the jerk receiving position before recovering.)
C.
35-49:
Five sets for times of:
300/250 Meter Row
5 Bar Muscle-Ups
10 Thrusters (95/65 lbs.)
Rest 2:30 minutes