STRENGTH

Push Press

5 sets of 5 reps, work up each set.

Then:

Every 30 seconds for 10 minutes perform 2 handstand push-ups

CONDITIONING

5 rounds for quality...

1 Squat Clean @ 90% of 1RM
2 Knee Jumps [DEMO]
3 Clean-Grip Deadlifts @ 90% of 1 RM
4 Burpee Pull-ups

*Competitor: As prescribed
*Established: As prescribed
*Recruit: Hand release push-ups for strength. Practice cleans for conditioning followed by 50 burpees.