Strength
5 sets of:
Back Squat x 2-4 reps (take 3 sec to lower to bottom.)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps
Rest 2 minutes
Conditioning
For time:
Row 1000 Meter
followed immediately by . . .
3 rounds of:
20 KB Clean and Jerk 53/35# (10 each arm/every rep from the floor)
15 Box Jump Overs 24/20″
10 Ring Dips
