Warm up with unbroken sets of 30 wallball, 30 GHD, then 20 unbroken of each.
5 sets of:
3 hang squat cleans
3 push jerks (Yup, still sucks)
3 front squats
155lbs
Row 1k - 3:31
rest 3 min
run 800 - 2:54
rest 3 min
Row 1k - 3:36
rest 3 min
run 800 - 2:53
My hamstrings and glutes are fried, and tomorrow is Barbara. I may not be able to complete 250 squats over 5 rounds.
I ran with 2 other fast guys, one of which beat me my 4 and 2 seconds on the run. That is great motivation to have to stay with someone, even if he did pull away at the end of each run. I pushed a lot harder having someone to chase.
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