Wednesday

Strength

Ax4
A1. 3x SA DB Push Press + 3x SA DB Push Jerk
Rest :30
A2. 6x Rear Foot Elevated Split Squat /leg with :01 hold at bottom [2 DB/KB]
Rest 1:00 b/t sets

F: 8x 1DB Push Press each arm + 6x Split Stance Squat /leg [weighted]

Conditioning

B. 3 Sets:
4 min AMRAP
-50x Double Unders
-21x DB Box Step Over
-12x Single Arm DB Shoulder to Overhead
F: 1-1 Singles

*1 min rest between AMRAPs
*Start up each round exactly where you left off
*Score is total Rounds + Reps