STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 7.5/10 effort (could do 2 more reps at this weight) or 75% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)

INTERVALS
“Young + Foolish” (Checkmark)

4 x 2:00 on/1:00 off
200 Meter Run
15 Hang Power Cleans

MCx: 135/95
MAx: 150m, 115/75
MVx: 100m, 75/55

GOALS + GUIDANCE: You get a two minute window to move as fast as you can! Run the 200 meters in :60 or less (scale meters to fit the :60 time domain.) Then, choose a weight for the hang power cleans that you can cycle for at least 8-10 reps before having to break up the set, or do them unbroken. Complete the hang cleans in about :45-:60, then REST! Record any modifications.