29 June 2010
Strength Work
Clean and Jerk 3 sets of 1 rep AHAP
Back Squat & Press (Thruster from the Back squat position) AHAP 4 sets x 6 reps
Romanian Deadlift 4 sets of 6 reps
Rest 2 min between sets

WOD
Warmup
1 mile run easy pace
3 x 20 seconds x 40 seconds rest (6 min mile pace)

1 min work x 1 min rest
2 min work x 2 min rest
3 min work x 3 min rest x 2
2 min work x 2 min rest
1 min work x 1 min rest
Base your work efforts on your 5k pace
1 mile easy pace

Workout courtesy Coach Jon Carlock