1 x 5 @ 50-60% of 1RM
5 x 2 @ as heavy as possible in each set
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”.
Then:
2 Sled drag (20 yd. @ heaviest power clean from above)
Rest minimum 2 minutes
5 Sled drag (20 yd. @ 1/2 of heaviest power clean from above)
”Drag” = forward, and “Pull” = backward. Rest is to be taken between and after sets, not during.
And finally:
500m row
50 calories Airdyne
50 Push-up
Complete in order and uninterrupted; Move deliberately and with quality.