Weightlifting:
1 RM pin 3 rack pull snatch grip
7x4 deficit muscle clean @85%
6x6 GHR +25 lbs
6x60’ sled pull @ 6 plates (belt around the midsection)
3x10 reverse hypers (Heavy)
Conditioning:
10 minutes Easy (Mark your distance run here, you will KEEP this distance as the time for each interval decreases)
2 minutes Rest
9 Minutes (Make your same distance you ran for your 10 minutes EASY)
2 minutes Rest
8 Minutes (Make your same distance you ran for your 10 minutes EASY)
2 minutes Rest
7 Minutes (Make your same distance you ran for your 10 minutes EASY, if you did not make the 8 minutes, do NOT run this 7 minute interval.)
2 minutes Rest
5 Minutes Cool Down
*Make the first 10 minutes easy enough that you can push hard to make your final 7 minute interval!