Strength
3 rounds 20 Weighted Glute bridges 7 Dumbbell Curtsy Lunge (each side) 7 Goblet Squat
Rest as needed between rounds
Conditioning
Ice and Fire
21-15-9 Power Snatches (75/55) Push Ups
-Rest 1:1 between sets-
15-12-9 Power Snatches (95/65) Handstand Push Ups