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Strength – work up to a heavy 1 rep power clean DEMO
then perform 4 set of 2 @ 75% of that heavy power clean
* do not let go of bar until you have completed the 2 reps, rest 45 sec between each set
Stamina – Do 10 reps every 30 sec, for 9 min (alternating)
00:00, 10 push ups
00:30, 10 bench dips
1:00, 10 inverted rows DEMO
1:30, 10 push ups…..
repeat cycle for 9 min