PART I: TRACK DRILLS

PART II: CONDITIONING

“Charley Horse”

For Time:
60 Calorie Assault Bike
6 Shuttle Sprints
60 Calorie Assault Bike
(15 Minute Cap)

10 Minutes Active Recovery (Continuous Walk Around Building)

For Time:
1,000m Row
100 Air Squats
1000m Row
(15 Minute Cap)


OR


OLYMPIC WORKOUT

PART IA –  Five Minutes to Complete Two Sets of the Clean Complex at Increasingly Heavier Weights:
5 Clean Deadlifts
4 Clean Pulls
3 Front Squats
 
PART IB –  Five Minutes to Complete Two Sets of Split Jerk Complex at Increasingly Heavier Weights:
5 Behind the Neck Split Jerks
4 Jerk Balances
3 Pause Split Jerks

PART II –  Every Two Minutes for Ten Minutes Complete (5 Sets):
1 Power Clean + 1 Split Jerk
Rest
1 Squat Clean + 1 Split Jerk 

PART III –   Every 90″ to Two Minutes Complete 1 Heavy Clean & Jerk
Complete Five to Seven Sets with No Missed Reps