Strength: Shoulder to Overhead Sampler

4-4-4-4-3-3-3-1-1

Push Press the 4’s

Push Jerk the 3’s

Split Jerk the 1’s

**Small jumps.. Increase the wt. each new set**

**Start light and build in weight to the 1’s (Split Jerk)**

 

Conditioning:

8 Minute Ladder

100m Run

3 DB/KB Squats (Open Style)

3 HSPU

 

Increase by 1 each round: 4/4, 5/5, 6/6, etc…

 

L1: 70/50, SHSPU

L2: 50/35, HSPU

L3: 35/20, HR Push-ups

L4:20/15, Push-ups