Warm up:
2 rounds (with bar)
3 snatch grip push press
5 overhead squats
7 back rack Cossack squats
9 back squats
10 Romanian deadlifts

Strength:
tempo overhead squats
6-6-6
tempo back squats
8-8-6-6

Workout:
4 rounds, 1:45 each
30 sec wall sit
5 L/R KB boblet box step ups
max rep goblet squats
rest 1:15

Accessory:
4 rounds
10 ring hamstring curls
10 L/R hip thrust
15 weighted GHD hip extensions

5 mile run

Boot camp class
3 miles

6-mile run

3 miles: general aerobic

Airways finally feeling better, 30 sec/mile faster than last week.

Track night...2000 wu, 800 cd.
1 x 400, 1 x 800, 1 x 1200, 1 x 1600, all @10k pace.
1 x 1200, 1 x 800, 1 x 400, all @ 5k.

Warmup

10x3 hang power snatch every minute.

Workout:
800m run
50 wall ball shots 20# to 10'
40 power snatch @75
30 toes to bar
20 burpees
10 push press @75
Run 800m

Stretch