Strength
1A) Push Jerk
- 4 x 3 with a 3 second pause in the receiving position each rep
1B) Single Arm Dumbbell Row
- 4 x 10-12 @ 20X0
Conditioning
With a partner, alternating every :30, complete as many rounds as possible in 20:00:
- 20 Dumbbell Power Cleans (50/35)
- 20 Dumbbell Push Press (50/35)
- 30 Calorie Bike or Row