MetCon

3 Rounds For Time of:

800m Run

3 Rounds of:

1 Deadlift (225/315#)

2 Wall Walks

3 Squat Cleans (125/185#)

4 HSPU

[45 Minute Time Cap]

Strength

Push Press 5×5 (Ascending)

MetCon

3 Rounds For Time of:

50 Air Squats

10 Power Snatches (75/115#)

10 BF Burpees

Strength

Front Squat 7×5 (Ascending)

MetCon

5 Rounds For Time of:

350m Row

12 Pullups

8 Hang DB Clean & Jerk (50/70#)

TRACK WORKOUT – ST. JAMES COLLEGIATE TRACK

MetCon

In Teams Of 2 Complete:

400m Run (Together)

400m Burpee Broad Jump (Shared)

400m Bear Crawl (Shared)

400m Lunge Walk (Shared)

400m Backwards Run (Together)

Strength

Superset 3 Sets (Ascending Weight) of:

8 Decline Bench Press

8 Decline DB Chest Flies

MetCon

On A 20-Minute Timer Complete:

0:00-10:00

800m Run

100 Double Unders

20 T2B

MAX Reps (Remaining Time) RMU

10:00-20:00

800m Run

100 Double Unders

20 T2R

MAX Reps (Remaining Time) BMU