Strength
5 sets:
3 reps Hang Power Snatch into 3 Overhead Squats [wmv][mov]; [wmv][mov]
Conditioning [YouTube Workout Demo]
Row 750 meters
Then 3 rounds:
• 10 “L” Pull-ups [wmv][mov]
• 20 Kettlebell Swings (#70/45)
Beginners: sub 10 regular pull-ups + 20 sit-ups each round.