A) General strength
Every 2 minutes for 6 rounds:
3 Strict press (Start at 75% of 1RM and climb)
15 Heavy kettlebell swings, unbroken
B) Conditioning: Cardiac Power Intervals
The goals for this workout are:
1) Elevate your heart rate maximally during each interval. You need to be able to push as hard as you can.
2) During rest periods your heart rate needs to recover to 130 bpm (if you have a HR monitor)
8 x 1 minute on : 2 minutes off
20-40-60m Shuttle sprint
2-4-6 Jumping squats (16/12 kg)
Perform a 20m shuttle sprint + 2 jumping squats, then perform a 40m shuttle sprint + 4 jumping squats, etc.