Then complete 3 sets of:
6/side Landmine Reverse Lunges
6/side Half Kneeling Landmine Presses
6/side Landmine Split Jerks
Your Hang Power Clean to Push Jerk must be dynamic (no pause in the receiving position, use this position as a rebound to get the bar in the Push Jerk position.
Take your time to acheive the perfect positining for the split jerk only.
14 Box Jumps (24/20)
12 Front Squats (135/95)
8 Push Press (135/95)
6 Burpees over Bar (bar facing)
Rest 4 mins
Then AQAP complete:
25 Box Jumps (24/20)
15 Front Squats (135/95)
15 Push Press (135/95)
25 Burpees over Bar (bar facing)
Try to stay unbroken on the barbell movements in each of the workouts (adjust the weight as needed).
Go fast but steady on the Burpees and Box Jumps in the first 4 rounds (do not over pace them).
The last workout is a sprint on the bar and push through those last sit of Burpees!