1) Overhead Squats:

1×3 – 10 second hold at the bottom (light)

1×3 – 5 second hold at the bottom (moderate)

3×5 – AHAP

*if you didn’t find your 1RM on Tuesday, do it today

2) “Brick Wall”

AMRAP 16

8 Power Snatches (155/105)

16 Push Ups

24 Box Jump Overs (24/20)

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Running Club, Week 5, Day 2:

5x500m (400m fast, followed by 100m easy recovery. No rest between sets)