@ 80-90% consistent pace

Run 400m

30 Power Snatch (50/35)

30 Down Ups

30 Single Leg V Ups

Run 800m

20 Power Snatch

20 Down Ups

20 Single Leg V Ups

Run 1200m

10 Power Snatch

10 Down Ups

10 Single Leg V Ups

Nail your first pull up