Strength:
5 x 3 Front Squat

Conditioning:
4 Sets:
250/200M Row
10 DB Reverse Lunges 35/25#
10 Alternating DB Hang Snatches 35/25#
20 Unweighted Front Stepping Lunges
:90 Rest

Competitor:
4 Sets:
250/200M Row
10 DB Reverse Lunges 50/35#
10 Alternating DB Hang Snatches 50/35#
20 Front Foot Elevated Jumping Lunges
:90 Rest

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