Workout of the Day
A. 85kgs for 6 rounds. 87.5kg last 2 rounds (power)
Every 3 minutes, for 24 minutes (8 sets):
Run 400 Meters
10 Box Jump-Overs (24″/20″ – step-overs permitted for 55+)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments (e.g., 255 + 265 + 275 + 275 + 265 + 265 + 0 (FAIL) + 255 = 1855). You may take multiple attempts within the 3-minute increment, but only the heaviest successful attempt will count.
OPTIONAL ADDITIONAL SESSION
(Targeted/achieved 1:30 for 400M, then 7min miles. Phone ran out of juice 2nd round, but think I was able to keep it relatively close each mile)
At a track if possible:
Two sets of:
400 meter run @ 85-90%
Rest 2 minutes
Two to three sets for times of:
1 mile run
Rest 6 minutes
Gradatim ferociter 