Strength
2 Squat Cleans x 3 sets (75-90% of 1RM)
* Rest as needed between sets *
Conditioning
Ray Lewis
8 Sets (1 set every 3 minutes)
15/12 Calorie Row (OR 200m Run)
*Odd Sets: 15 Power Snatches (95/65)
*Even Sets: 15 Burpee Over Rower
2 Squat Cleans x 3 sets (75-90% of 1RM)
* Rest as needed between sets *
Ray Lewis
8 Sets (1 set every 3 minutes)
15/12 Calorie Row (OR 200m Run)
*Odd Sets: 15 Power Snatches (95/65)
*Even Sets: 15 Burpee Over Rower