Strength: Front squat w/3 second pause in hole
3-3-3-2-2-1-1 (work up to heavy singles)
For time:
-800 Meter run
then
21-15-9 of
-Pull-ups
-Single arm dumbbell squat snatch @35/20
then
-400 Meter run
*Dumbbell squat snatches can be alternated but not required.