Strength

5 Sets:

Level I:

  • Snatch Grip Push Press + Overhead Squat x 2 @ 22X1

Level II:

  • Behind the Neck Push Press + Overhead Squat x 2 @ 22X1

Level III:

  • Push Press + Overhead Squat x 2 @ 22X1

Choose one of the three options and build across 5 sets.

Conditioning

Working in teams of 3 or 4, alternating full rounds, complete 4 rounds each:

  • 10/15 Calorie Bike
  • 9 Burpee Box Jump Overs (20/24)

This should be a work:rest of 1:3-4.