Strength
Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00
– Beginner: Work 7 sets of 4 adding weight if form permits.
Conditioning
For time:
Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 S20H (115, 75)
Row 750 meters
50 T2B
15 Hang Squat Cleans
*22:00 Cap
L3: (95, 65)
L2: (75, 55) (Knee Raises)
L1: (65, 35) (Abmat Sit-ups)