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.