A. Split jerk, build to a tough single in 12:00
B. Snatch pull clusters,, 4x1.1 starting @1RM and building, :10 between singles, 2:00 rest between sets
12:00 min @ 85% (if you are wearing a HR monitor you should be working between 155-165 bpm) You should never feel like you are gasping for breath. You should be breathing hard, but should be able to answer a question with a sentence. We will be building volume with these type of workouts over the next few weeks. A way to increase or decrease training stimulus is with the amount of weight you use on the lunges, if you use any at all. Get it!
8 burpee pull ups
12 alternating weighted walking lunges
200 meter run