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A. Push press – 3×3, as heavy as possible.

B. Front squat – 3×3@73%. (Increase weight from last week.)

C. Run 4×400 m, resting 2 minutes between sets. If I’ve been overly optimistic about the weather in programming this, we will modify it, but come prepared to run outside anyway.

The alternate workout will be:

3 rounds of:

In 3 minutes, row 500 m, and in the remaining time, do as many thrusters (65/45) as possible in the remaining time. Rest 3 minutes between rounds.

If you are doing (or have done) the Open, you may substitute Russian KB swings for thrusters.