The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, squats, and pull-ups. No exercise machines here!
Strength – Pressing Superset: 4 sets of 6 (per side) Single Arm Tempo DB Push Press at 31X1 followed by max effort Plank Push Ups over Plate.
A: SA DB Push Press is tempo at 31X1 (3 second negative, pause on shoulder and pause at top). Use heaviest weight possible.
B: Plank Push Ups – Use a 45/35 LB Plate, keeping one hand on the plate perform a push up on the left side, then cross over while staying in a plank and perform on the other side. Go until failure.
Conditioning – AMRAP 14: 10 Box Jump Overs 30/24, 8 Push Jerks 95/65, 6 Front Squats. Weights are a ladder, each round increase from 95/65 to 115/75 135/95 155/105 175/125, 195/145 (add 20/10 from then on).