Part 1:
800 M Run
2 Minute Rest
400 M Run
1 Minute Rest
200 M Run
*Record total time
Part 2:
5-10-5-10-5-10
Bench Press
*5 One-Arm Row (each arm) after each set OR 1 Rope Climb
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Olympic Lifting – 815pm (all levels welcome)
A) Jerk balance 8 x 3
B) Hang power clean to max
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*Work on defining your “sustainable pace” on the runs today – you are looking for splits that are +/- 2 seconds. We are introducing rope climbs today with our new equipment – take it slow! Learn a new skill and learn it the right way. Continue to focus on lockout strength in this bench press cycle.