Warm up
Row 2k
Mobilize
A) class
B) 20 power snatch 115/75+30 ctb+40 cal row+50 wallballs+40 cal bike+30 ttb+20 clean and jerk 115/75
C)If you are weak, lift. If you can’t run, run. Don’t do both. Pick the one you are worse at.
If it’s lifting you need to do… find a 10rm back squat. Once you find it. Do 8×5 at that weight…
If you don’t run well…
3 x
bike 1 mile+run 400m
Rest 1 min
Bike 1 mile+run 800 m
Rest 2 min