STRENGTH:
1 Pause Jerk Dip +  1 Pause Jerk (Pause in Dip) + 1 Jerk
*12 Minutes Building

CONDITIONING:
33-27-21-15-9 of: (21-18-15-12-9 for Women)
Calorie Machine
10 Push Press @ 115/80 after every round
*12 Minute Cap