For total time:
Run 1600m
Rest 4 min.
Run 1200m
Rest 3 min.
Run 800m
Rest 2 min.
Run 400m
*Cherry picker alert: This type of workout is a rarity so we would love to see good attendance whether you consider yourself a gifted runner or not.
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*Please work out your weights before you come in to train to save time. A. Snatch: 2 @ 60%, 2 @ 70 %, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 80 %, 2 @ 70% *rest 60-90 sec between sets. B. Clean & Jerk + Clean: 2 x 1 @ 60%, 2 x 1 @ 70, 2 x 1 @ 80%, 2 x 1 @ 70% *rest 90 sec. between sets. C. Front Squat: 5 @ 50%, 3 @ 75%, 5 x 2 @ 85-90%
