Strength
Front Squat (5-5-5-5-AMRAP @ 70-75%)
Every 3 minutes, for 5 rounds:
5* Front Squats @ 70-75% of 1RM
*Rounds 1-4 are 5 reps. Round 5 is as many reps as possible — record this number! Rest an additional ~2 minutes before the last set, i.e. don’t go right at the beginning for the last 3-min. interval.
Conditioning
Broken Mile Run
For Time:
400m Run
Rest 1 minute
800m Run
Rest 1 minute
400m Run
Each run starts and ends at the bay door — each athlete is responsible for monitoring their own rest periods. Rest exactly 1 minute each time. Subtract 2 minutes from your final finish time to arrive at your broken mile time, which you will enter as your score.