Part 1:

800 M Run

2 Minute Rest

400 M Run

1 Minute Rest

200 M Run

*Record total time

Part 2:


Bench Press

*5 One-Arm Row (each arm) after each set OR 1 Rope Climb


Olympic Lifting – 815pm (all levels welcome)

A) Jerk balance 8 x 3

B) Hang power clean to max


*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.