Warm-up:

200m Run then 3rds of:

3 Strict Press

3 Push Press

3 Push Jerk

6 Front Rack Lunges

8 High Box Step-ups

Strength:

Every 2min x 12min

2 Push Press + 2 Push Jerk

Conditioning:

4rds for time

10 Burpee Box Jump Overs

15 Toes to Bar/Hanging Knee Raises

20 Dumbbell Front Rack Lunges