Tues. 11/2

Strength
3 x 3 Hang Clean
-Bar cannot touch ground once you start the set

WOD
3 x 10 Weighted Back Extensions
3 x 10 Weighted Situps on GHD machine
3 x 10 Knees to Elbows
- All three exercises are to be done at a controlled pace, not for speed

Running
1 set of (10) 60 yd sprints followed by 1 set of (10) 30 yd sprints
- 2 minutes rest between sets
- 18 sec. rest between 60 yd sprints, 9 sec rest between 30 yd sprints
- These sprints are to be run at 85-90% each with an emphasis on long, powerful strides
- Do not cheat the rest, only allow yourself to rest the alloted time between sprints...