Strength: Shoulder Press: (Take 90% of 1RM)
1x8 @ 65
1x8 @ 70
1x8 @ 75
1x8 @ 80
Rear Delt Row or T-bar row 3x10
Conditioning: (17min cap)
10 Rounds 8 Burpee Box Jumps 1 Heavy Squat Clean
For the cleans...if you know your 1RM...choose something around 75-85% of 1RM
CLEAN IS MEANT TO BE HEAVY!!!!!!!!!!!!!