Strength 

Every 1:30 Min For 10:30 Min(7R)

3 Bench Press(%80)

-Then-

Barbell Conditioning 

Every 1:30 Min For 15 Min (10R)

5 Bent Over Barbell Row(50kg-30kg)

5 Hang Power Clean(50kg-30kg)

5 Push Press(50kg-30kg)