Weightlifting Cyclic Aerobic Capacity

Training;

20 sec HS hold
20 sec L-hang
40 sec rest
x 3
+
half kneeling DB Arnold Press @ 3131; 5/arm x 3; rest 20 sec b/t arms; rest 1-2 min b/t sets
+
for time @ a hard effort, with respect to perfect mechanics on the barbell work - 
15 strict press
400m run/500m row
20 push press
800m run/750m row
25 push jerk
1200m run/1000m row

- increase loading evenly each overhead movement (50kg press, 60kg push press, 70kg push jerk, etc.)

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