Every 2:00 for 5 Sets 

9 Thrusters (choose weight) + 9 Pull Ups 

*Work should be done under 1:30
*Record heaviest weight

Rest 1:30

Every 1:30 for 5 Sets 

5 Power Clean and Jerks (choose weight) + 5 Chest to Bar Pull Ups

*Work should be done under 1:00

*Record heaviest weight 


The alotted time should allow you to go pretty heavy on the barbell. While this will likely jack the heart rate up a bit, this is more about your ability to move weight on the barbell with low volume gymnastics in between. You should be able to build the weight on clean and jerks from your final set of thrusters.