PART I:  STRENGTH

Complete 5 Sets:  
Bamboo Bar Reverse Lunge (Right & Left) @ 31X1 
Immediately into 3 Weighted Box Jumps 24”/20”


PART II: CONDITIONING

18 Minute AMRAP
1 Legless or Rope Climb
3 HSPU or HSPU Negatives
5 Weighted or Body-Pistols/Leg
7 Burpees to Max Height Target
9 Banded Sit-ups(GHD or Anchored)


OLY

Muscle snatch to parallel +OH squat
2(2+1)

Snatch
2(3) warm up
Build to a heavy 10-15 minutes

Muscle clean to parallel+ FS+Push Press
2(2+1+2)

Clean and jerk
2(3) warm up
Build to heavy 10-15 minutes

Back extension on GHD
3(10-pause at top)