Monday
workout will start at 8:10 and 9:10 so if you need to warmup and work mobility than make sure you have appropriate time
childcare available at 9
For time:
Run 2 miles
Rest 2 minutes
135/95 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135/95 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
Modifications:
#1- cut everything in half
#2- 50 min time cap, or some other time
#3- run the miles, cut the work in half
#4- 155/105 power cleans instead of squat