0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-46:00 Transition to Workout
46:00-55:00 Workout
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Quad Stretch
Kneeling Hip Flexor Stretch
Front Rack Stretch
Specific Warm-up
3 Rounds
2 Power Cleans + 2 Front Squats
*build to starting weight
Strength
Work to Heavy 2-rep Squat Clean
Workout Prep
2-3 Rounds
100m Run
6 Back Squats
Workout:
For Time
400m Run
50 Back Squats @135/95
400m Run
PACE GOAL: 7:00-9:00
FOCUS:
Lower body muscular endurance
STRATEGY:
Run should be 2:30 or less each time
Go for big sets on back squat, must be taken from the ground