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A. Snatch – Work up to a moderately heavy weight, and then do 3 sets of the following complex: 2 snatches + 1 snatch balance.

B. “Death by 10 m” – If you’ve been to one of Jay’s earlier running seminars, you’ll be familiar with this one. Essentially it’s an increasing ladder of shuttle run lengths. In minute 1, you do 1 length. In minute 2, you do 2 lengths, and so on, until you can no longer complete the required number of reps in that minute. Your score is the last round you completed, plus the number of lengths in your final minute.

If you have knee issues, we’ll do a similar thing on the rower.