Squat Clean + Push Jerk

1 squat clean and push jerk every 90 sec x 6 sets
start at 75% of max clean and jerk
add 10lbs every 2 sets

Back Squat

build to at tough set of 2 within 12 mins @20x1

Aerobic Sport Sprint

18-15-12-9-6-3
thruster 95/65

*200m row after each set

Row/bike Intervals

1 min row 85%
30 sec rest
1 min airbike 85%
30 sec rest
x 8 sets