Warm-up:
Hinshaw
Lower body lift prep and mobility
Lift:
Snatch or Overhead Squat
4 @ 54% of 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced - 4+ @ 76.5%)
10 min EMOM 4 @ 54%
WORK:
25 min Fartlek run
For 25 mins, you will alternate between a run/sprint pace and a slower jog/walk pace. The interval distances are up to you, you can count the number of steps or pick landmarks to mark the intervals, use a timer etc. This is a flexible interval run that is done completely at your own choosing and timing but you will run for 25 mins straight.
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