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

Olympic Lifting

i) Snatch (Squat OR Power)

5-4-3-2-1-1-1 (Ascending)

ii) Clean & Jerk (Squat OR Power & SPLIT)

5-4-3-2-1-1-1 (Ascending)

MetCon

For Time:

1000m Row

4 Rounds of:

12 KB Swings (1/1.5 Pood)

6 Box Hops (24/30″)

—

1000m Row

4 Rounds of:

12 Deadlifts (125/185#)

6 Deficit HSPU

—

1000m Row

4 Rounds of:

12 Thrusters (65/95#)

6 CTB Pullups