CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
21-15-9 Reps for time of:
Bench Press (155/105)
Squat Clean (155/105)
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Bench Press 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
21-15-9 Reps for time of:
Bench Press (155/105)
Squat Clean (155/105)