Session 1: Engine
2 x 800m Run (rest 90 seconds)
4 x 400m Run (rest 2 minutes)
- Note your average 800m pace.
- Run the 400s at a last week's pace.
Session 2: Weightlifting
A. Snatch- work to 92-97% (12 Minutes)
- Perform this before running if you're combining session 1 and 2.
B. Split Press- 3 x 5 (working weight)
- Strict press from a split jerk receiving position
C. Muscle Clean- 3 x 3 (working weight)
Session 1 or 2: Gymnastics
C. E2MOM for 10 Minutes (5 sets):
40' HS Walk (for time)
- If you break a set, restart two full mats behind where you fell.
D. E2MOM for 10 Minutes (5 sets):
11-14 Strict Ring Dips (no tempo, full ROM)