Warm-up:

4×30/30 Mt. Climber/Plank

1min rest

4×30/30 PVC Push-press/Hold

Strength:

1) Power Jerk 5x2x60%

Warm-up: 3×2

2) Push-press 3x3x70%

Warm-up: 3×3

Conditioning:

30/30 Intervals (All movements will be done hell style)

4×30/30 Push-up/Plank hold

1min rest

4×30/30 Sit-up/leg hold 6″ above ground