10×1 first pull clean and jerks
60 second rest between each
superset
3×3 push press
3×5 bent over row
Back squats
2×5 75% 2×3 80% 3×1 90%
2x400m run rest 1 minute between each
2x400m run rest 1.5 minutes between each
2x400m run rest 2 minutes between each
each run should be performed with the attempt to beat the last run time.
