Warm-up

Strength:

Every 2:30 x 5 sets

Back Squat

Sets 1-3: 1-2 reps @ 88-90%

Sets 4-5: 1 rep @ 90-95%

Conditioning:

40 Alternating Dumbbell Snatch

30 Dumbbell Front Squat

20 Handstand Push-ups*

10 Bar Muscle-ups

20 Handstand Push-ups

30 Dumbbell Front Squat

40 Alternating Dumbbell Snatch

Rx 35/25 Rx+ 50/35