Strength + Anaerobic Lactate Endurance

Strength work on the Power Clean. With less than 5 seconds between reps go heavy and find a 3 rep max in less than 10 min. You can drop it from the top so let's see some PR's tom. Remember a power clean means you can drop underneath it as much as you need to as long as you don't break parallel on the squat.

Lactate Endurance work, this is going to take probably a minimum of about 2 minutes of work and for some of you a decent amount more. But you still get plenty of rest, you should be hitting this very hard, as soon as you drop that bar drop down for the burpees and as soon as you finish that last burpee take off on a 400m sprint. Hit it hard!

A. Power Clean- in 10 min or less find a 3RM

+

3 sets on 12 min clock

10 TnG Cl & J, 95/65#

10 Burpees AFAP

400m Run @ 95% effort

Also, on the opposite end of the day of coming to the gym try to hit a 20 or 30 min recovery run/row/bike/swim. You can come to the gym and do this if you want. This should be at about 60% effort.