Workout of the Day:
A1. Back Squat x2 Reps @85%
A2. GHD Sit Ups x8-15 Reps
Six Sets, Rest :90sec
B. Run Intervals
1200m Run / Rest 4min
800m Run / Rest 3min
400m Run x2 / Rest 3min Between Intervals
** These intervals should take around 30min so get going quick.
Competition:
15-20min to Find Heaviest Set of the Following Complex:
3 Power Cleans
2 Front Squat
1 Jerk
Then for Time:
500m Row
20 Thrusters 135/95
500m Row
15 Thrusters 155/105
500m Row
10 Thrusters 185/115
500m Row
5 Thrusters 205/125