July 7

Warm up
Roll out

Clean and jerk 1 rep max

Then 4 sets 2 min rest between

135 power snatch x 5
10 box jumps 30"
180lb. 50 foot prowler forward then same distance backward

Then treadmill 6degrees 8mph Backward run
Fuck your buddy or as long as possible
Rest= work period
4 sets

“A LOT OF PEOPLE RUN A RACE TO SEE WHO IS FASTEST. I RUN TO SEE WHO HAS THE MOST GUTS WHO CAN PUNISH HIMSELF INTO EXHAUSTING PACE, AND THEN AT THE END, PUNISH HIMSELF EVEN MORE. NOBODY IS GOING TO WIN A 5,000METER RACE AFTER RUNNING AN EASY 2 MILES. NOT WITH ME. IF I LOSE FORCING THE PACE ALL THE WAY, WELL, AT LEAST I CAN LIVE WITH MYSELF.“ steve prefontaine