03 Oct 2016

Warm-Up:

Hinshaw
Lower body lift prep and mobility

Lift:

Power Clean or Deadlift

4 @ 54% of 1RM
4 @ 63%
4 @ 67.5%
4 @ 76.5% (advanced does 4+) 

10 minute EMOM 4 reps @ 54%

WORK:

Rx:

4 x 400m sprint
5 minute rest
4 x 200m sprint

Rx2:

3 x 400m sprint
5 minute rest
3 x 200m sprint

Rx3:

6 x 200 m sprint (3 minute rest between rounds)

SILVERS:

Lift: Deadlift (same rep scheme as above)
Work: Same