Warmup, then:
Three sets of:
Row 250 Meters @ relaxed pace
Deep Squat Progressions x 5 reps
A.
Every minute, on the minute, for 10 minutes:
Minute 1 – Double Unders x 30-40 reps
Minute 2 – Nose-to-Wall Handstand Hold x 45 seconds
B.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 3 Front Squats @ 50-55% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
2 Mid-Thigh Cleans + 2 Front Squats @ 60-65% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
2 Clean Lift-Offs + 1 Clean Deadlift with Tempo Descent @ 100-105% of your 1-RM Clean
Conditioning:
1 mile run (time trial)
*we will use this time for future pacing efforts over the summer*