Drop and Run

Drop and Run


STRENGTH:
Overhead Squat
5 x 6 @  65% - 75% 1 RM if you know it.

CONDITIONING:
800M Run
30 Hand Release Push Ups
600 M Run
30 KB Swings (1.5/1)
400 M Run
30 Hand Release Burpees to Plate
200 M Run

DAILY CHALLENGE:
Ab Wheel, 3 x 8

MOBILITY:
Calves on Post, Scorpion

COMPETITOR PROGRAMMING:
Clean and Jerk:
2 x 3 @ 70%
3 x 2 @ 75%

Clean Deadlift (no switch grip)
5 x 4 @ 108% of clean

Back Squat:
1 x 6 @ 65%
1 x 6 @ 75%
2 x 6 @ 80%


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