Strength
4 Sets:
4 back squats (build, 77-85%)
Rest :20
3 dual DB jump squats (very light)
Rest 2:00 between sets.
Conditioning
“Stay Put”
For Time:
1-10 dumbbell thrusters
10-1 dumbbell burpee deadlifts
RX: 2 @ 50/35#
Time Cap: 15:00
Accessory
6 Sets:
8 tempo* push press (@ 50% of 1RM)
*3 second negative
Rest :45 between sets.