Strength:
4 x 5 push press – 65% of 1RM for all sets
4 x 5 back squat – 65% of 1RM for all sets
WOD:
Run 400m, rest 90 seconds
Run round 1 and 2 as warm up
Run round 3 fast to set pace
Continue to run rounds until pace falls by 10%
4 x 5 push press – 65% of 1RM for all sets
4 x 5 back squat – 65% of 1RM for all sets
Run 400m, rest 90 seconds
Run round 1 and 2 as warm up
Run round 3 fast to set pace
Continue to run rounds until pace falls by 10%