STRENGTHPush press 5x3 (jerks for competitors) Rest 2 minutes between sets * If you haven’t squatted, deadlifted or pressed this week do that instead.

CONDITIONING As a class, score as many reps as possible: Max KB swings in 2 minutes 24/16 Rest 1 minute Max wall-ball shots in 2 minutes Rest 1 minute Sandbag ground to shoulder in 2minutes Rest 1 minute Sandbag [back] squats in 2 minutes Score = total reps divided by number of athletes