Lift and Run Pacing!
1 set of Band Anti-Rotational work
:30-:40 each side
2 Rep Squat Clean (1 Hang Squat and 1 Squat Clean from the Floor)
* Work up steadily and relatively quickly based on how things feel… Go heavy as technique will allow!
* 50, 65, 80, 85-90, 90-95, 95-100% (Optional… 96% + for 2 reps is a rep max PR)
** Goal is to run nearly identical 800m times for this one
800m Run (Scale distance if this first run will take you longer than 5:00)
10 Rope Climbs (Jump permitted, scale to lower climbs, adjustments or 2 seated+4 air squatsx10 rounds)
800m Run (Try to match your time for your first run within 15-20 seconds or less!)
POST ALL RESULTS TO ZENPLANNER