10-25

Weightlifting
Competitor
10 Clean and jerk on the 2 minute
Round 1: 135/95
Rest 1 minute
Round 2: 155/105
Rest 1 minute
Round 3: 185/125
Rest 1 minute
Round 4: 205/145
Rest 1 minute
Round 5: 225/155
Rest 1 minute
Round 6: 245/165

Fitness/lifestyle
Same rounds and reps just starting at lower weights.

Conditioning
All levels
OTM x 12
Row, bike, or ski 15/12 cals

Should have 10-15 seconds rest each minute. Adjust cals if needed