AM:
5 sets:
300m run @ 85%
200m run @ 50%
400m run @ 75%
100m run @ 50%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
Power clean from blocks below-the-knee + Squat clean from blocks below-the-knee
*Start moderate. Build as able as long as positions are good.

B. Double overhand deadlift, no hook grip – 2” riser
3×6; Building; Rest 2 min
*Reset each rep.

C. 30 min:
90s row @ 85%
90s rest
+
20 min @ 70%:
.5 miles assault bike
20 hollow rocks
.5 miles assault bike
60s Sorensen hold