Barbell Strength 

Clean + Jerk

Every :20 for 8 Reps

1 + 2 @ 80%

Rest 3:00

Every :30 for 6 Reps

1 + 2 @ 80%

Stay at 80% through the first part, on the second part build weight each rep as possible

Endurance Conditioning

35 Minute Run/Bike/ Row

*The goal is to maintain a steady pace the entire time. We have been slowly building this aerobic base and now pushing into some longer time domains. If you are running try to run the entire time or as much as possible with short walk breaks if needed.