215.2

Thug Life.

Strength:
1. Snatch
     3 x 5 @ 70%, 2 perfect singles @ 85%
2. Snatch Pull
     4 x 5 @ 75% of snatch
3. Snatch Grip Deadlift
     3 x 5 @ HAP

Conditioning:
Tempo Run 

1 to 2 sets of:
400 M Run - ramping up pace through the 400
800 M Run - about 25 to 30 seconds per mile slower than current 5K race pace
400 M Run - slow pace to jog throughout the 400

Rest 3 Minutes

     This Tempo run starts with a 400M run.  At the 400 mark run 800 M at a pace 25 to 30 seconds slower than your current 5K race pace. The last 400 should be a slow deceleration to a jog. 

WOD

Class WOD