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
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