Warm-up

Strength:

5 sets 

1a) Tempo Bench Press x 3 reps @32X1

1b) Supinated Grip Bent Over Row x 8 reps

Conditioning:

For total time:

100 Double-unders

20 Alternating Dumbbell Snatches

16 Lateral Burpees Over the Dumbbell

Rest 1min

50 Double-unders

10 Alternating Dumbbell Snatches

8 Lateral Burpees Over the Dumbbell

50 Double-unders

10 Alternating Dumbbell Snatches

8 Lateral Burpees Over the Dumbbell

Rest 1min

16 Lateral Burpees Over the Dumbbell

20 Alternating Dumbbell Snatches

100 Double-unders

Rx 35/25

Rx+ 50/35