Strength
Overhead Squat (5×3 at same weight (~70% 1RM))
Perform 3 sets of 3-5 reps, ascending, prior to starting working sets. Short pause at bottom of squat is encouraged.
Conditioning
3 Rounds for Time:
20 Wall Balls (20/14 to 10’/9′ targets)
20 Box Jumps (24/20)
scale jumps as needed (smaller box preferred, or step-ups if needed)