Strength:
Pendlay Row 5x5*
*10 reps lat pull-downs in between sets
Conditioning:
100 Calorie Air Dyne Time Trial
*Record this benchmark in your training log, as we will be repeating it in the future
Extra Credit: 3x Max Effort Plank
Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round
Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST
