Strength
Deadlift
5×8 @75% of 3RM
0:00, 3:00, 6:00, 9:00, 12:00
*
WOD
For Time (CAP 14min)
20-16-12-8-4
KB Hang Squat Cleans 24/16kg
10-8-6-4-2
Strict HSPU
*
PEAK
Aerobic Capacity – Running
6 x 3min Run
1-mile pace. Mark out starting point and ending point after your first run and aim to hit each of these for each interval without looking at you stop watch during your run.