Strength:
Group A/C: Two power cleans every minute on the minute for eight minutes
Group B: Work up to a one repetition maximum back squat
Conditioning:
1a) 4xmax effort supine ring rows
1b) 4x100m sled push – as heavy as possible
1c) 4xmax effort ring dips
1d) 4×10 barbell lunges – as heavy as possible
This is for quality of movement, not time, load and scale as necessary. Rest as needed (~15-45 seconds) between exercises.
