Strength + Aerobic Power

Training: 

a1. Strict press @ 20X2: 3,3,3,3,3; rest 45 seconds
a2. Overhead KB swings: 12-15 UB reps x 5; rest 2:15
 +
10 minutes @ a somewhat hard, sustainable effort;
12 pull-ups
24 air squats
(rest 5 minutes)
10 minutes @ a somewhat hard, sustainable effort:
7 below knee muscle snatch
7 forward lunges/leg
7 reverse lunges/leg