Part 1:
3 Sets (not for time)
10 Tempo Bent Over Barbell Row (X321)
7 Seated Press (R)
7 Seated Press (L)
20 Weighted Hollow Rocks
Part 2:
Every 1:30 for 3 Sets
3 Push Press + 1 Split Jerk
Every 1:30 for 3 Sets
2 Push Press + 1 Split Jerk
Every 1:30 for 3 Sets
1 Push Press + 1 Split Jerk
Every 2:00 for 3 Sets
Max Unbroken Strict Press (30-40%) of final weight
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A lot of strength work in a short amount of time. Make sure your overhead position and lockout is the same across multiple movements and loads! Move well, then move heavy.