Weightlifting:
1RM front squat + 2 split jerks
5x5 Hoffman method rack pulls (top pin stops bar @ mid-thigh level) @70% of max deadlift from the beginning pin position or floor (each isometric hold will be 3-5 seconds in length)
6x6 GHRs +25 lbs
6x60"‘ sled pull
3x10 reverse hypers
Running
10 min Distance Easy Pace
2 Min rest
9 Min Match the distance of your 10 min run
2 Min Rest
6 x 50yd Strides w/20 seconds rest between ramp to 95% effort on each run
Conditioning:
7 Rounds (New round every 3:00)
300m Row
600m Bike Erg
*If any round takes you longer than 2:30, rest 1 minute after each round instead! Take the first two at an easier pace and build up as you go…Right into….
EMOM 10
7 Strict HSPU
3 Squat Cleans 60% (Touch and go)