Strength:

Rack Split Jerk:

3-3-3-3-3

Find a heavy load for three reps. Press outs don’t count.

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Conditioning:

5 Rounds or 18 Minutes of:

8e Dumbbell Lateral Step-Ups
15 Hollow Rocks
10 Burpees (as fast as possible)

Choose movement proficiency over load on the step-ups. Really sprint the Burpees and go as fast as possible. I recommend picking a partner (or two or three) to race against on these. Be sure to fully hit the deck and come to full extension on the jump.