Ideally today would be split into two sessions. If you can’t that’s fine, just do them together.
A. Morning Track Session
4 x 200m Run; Resting 1:1
1 – 75% Effort
2 – 85% Effort
3 – 90% Effort
4 – 95% Effort
Rest 3-Minutes
3 x 400m Run; Resting 1:2
1 – Max Effort
2 – Max Effort
3 – Max Effort
Rest 3-Minutes
1 x 800m Run
Tempo @ 70-75% Effort
Rest 2-Minutes
1 x 400m
Recovery Pace
B. For Time:
21 Power Cleans (135/95lbs)
15 Power Cleans (155/115lbs)
9 Power Cleans (185/135lbs)
Rest 3-Minutes
For Time:
18 Box Jump Overs (30/24″)
30 Burpees
42 Med Ball Slams (30/20lbs)
