Warm-up

Strength:

4 sets of:
Tempo Front Squats x 4 reps @2211 + 1 Front Squat @64-68%
Rest 2min between sets

Conditioning:

Long grinder today. Your legs will be feeling it, but can you stay consistent on the runs? You should be able to complete the hang squat cleans and front squats in no more than 2 and 3 sets. If not, it’s too heavy, so lighten it up.

600m Run

20 Hang Squat Cleans

600m Run

30 Front Squats

600m Run

40 Front Rack Reverse Lunges

600m Run

Rx 115/75

Rx+ 135/95