Strength: Bench 5x3reps @ ~80-85%
Conditioning: total time is score.
Then: 2 Rounds
30 One Arm DB Pwr Snatch (15 each arm) 45/35 ish lbs (DB only has to pass knees, doesn’t have to touch floor)
30 Push Ups
20 Box Jumps (24/20in)
250m Row (no feet in straps)
*there may be some overlap on the rower, just be patient. *scale reps as needed.