Strength:
Every 90 seconds for 12 Minutes (8 working sets):
1 Clean and Jerk
Start at 60% and add weight as appropriate. Work up to a max on the complex for the day, heavier than last week.
_____________
Conditioning: For Time:
50 Squats
500m Row
then,
5 Rounds:
5 Push Presses
10 Toes-to-Bar
then,
50 Squats
500m Row
The squats are air squats. The push press load should be medium heavy. Sub hanging knee raises for toes-to-bar as necessary