• Front Rack Mobility

Strength:

5 Sets:(EMOM)

• Back Squat x 2-4

Skill:

• 7 Burpee Pull Up
• 14 Front Rack Step Ups (Total) 75/55

• 10 Minutes Mobility

• Front Rack Mobility

Strength:

5 Sets: (EMOM)

• Back Squat x 2 @ 70%

Skill:

• 7 Burpee Pull Up
• 14 Front Rack Step Ups (Total) 75/55

• 10 Minutes Mobility

• Front Rack mobility

Strength:

A) 8 Sets: (EMOM)

• Snatch x 2 reps (all sets should be performed between 80-90% of 1-RM snatch)

B) 5 Sets: (Every 2 Minutes)

Back Squat

• Set 1 – 5 reps @ 70-75%
• Set 2 – 3 reps @ 80-85%
• Sets 3-5 – 1 rep @ 90-95%

Skill:

B 4 Sets:

• Run 600 Meters @ 90-95%
• Rest 4 minutes

*Goal is to keep the pace established on last Monday’s 400 meter repeats, and hold that for the 600 meters. You have fewer working sets and a longer break, but your perceived rate of exertion will have to increase if you are going to hold your pace.