Warm-up

Strength:

8 sets 3 Push Jerk @65%+ of 1RM Push Jerk
Rest 60sec

Build based on quality over the 8 sets.

Conditioning:

For total time:

40/30 Calorie Assault Bike

30 Double-unders

20 Front Rack Reverse Alternating Lunges

10 Push Press

Rest 2min

10 Push Press

20 Front Rack Reverse Alternating Lunges

30 Double-unders

400m Run

Rx 115/75

Rx+ 135/95