AM:
1000m run @ gradually escalating pace
-Rest 1 min
800m run @ gradually escalating pace
-Rest 1 min
600m run @ gradually escalating pace
-Rest 1 min
400m run @ gradually escalating pace
-Rest 1 min
200m run @ gradually escalating pace
PM:
A. E2min for 4 sets:
Power clean + Above-the-knee squat clean + Front squat + Split jerk x3
B. Double overhand deadlift, no hook grip – 2” riser – 1s pause at mid-shin on the way up
4×3; Build by 10# per set; Rest 2 min
C. 4 sets:
5 min row @ 85%
-Rest/walk 2 min
+
(Rest as needed)
+
10 min:
40s suitcase carry, right (80/62)
40s suitcase carry, left (80/62)
40s pulse-ups
*Avoid torso rotation on suitcase carry.
