Line Drills:
1) Alternating elbow to instep + Jog
2) Soldier Kick + Jog
3) Alternating Cossack Squat + Jog
4) Alternating Hamstring Scoop Stretch + Jog
5) Alternating Knee Hug + Jog
6) Up-Down + Jog
7) Broad Jump + Jog

Set 1
10 Snatch Grip Deadlift // Focus on maintaining a flat back and raising the shoulders with the hips.
100m Run in :35 // This is equivalent to a 4:40 800m

Set 2
10 Snatch Deadlift + Shrug // Focus on standing up first before shrugging the shoulders.
100m Run in :30 // This is equivalent to a 4:00 800m

Set 3
10 Partial Overhead Squat // Focus on pressing up in to the bar as
you send your hips back and down.
100m Run in :25 // This is equivalent to a 3:20 800m

Set 4
10 Hang Power Snatch // Focus on jumping, keeping the bar close to
your body, and then landing in a partial overhead squat.
100m Run in :20-:25 // This is equivalent to a 2:40-3:20 800m

Set 5
10 Power Snatch // Focus on jumping before pulling with the arms.
100m Run // Run at the pace you are going to use in the workout.

4 Rounds For Time: RX+
800m Run
- Rest 2:00

Intermediate: RX
4 Rounds For Time:
600m Run
- Rest 2:00

Beginner: Scaled
4 Rounds For Time:
400m Run
- Rest 2:00

2 Sets:
:30 Seated Reach Stretch in Straddle
:30 Rocking Calf Stretch / Side