Strength: Shoulder Press (90% of 1 RM)
1x8 @ 65
1x8 @ 70
1x6 @ 80
1x6 @ 85
Rear Delt Rows or Tbar Row 3x10
Conditioning : Go up and down that ladder
For time:
12-9-6-3-3-6-9-12
Squat snatch (95/65)
(from the ground....scale = Hang Squat)
Handstand pushups