This new program will focus on strength and improving overall endurance. Get stronger and improve your 5 Km run with this program!

Strength

Hang Power Snatch

Work up to a heavy set of 3 then reduce by 10% for one more set of 3 reps

Back Squats

7 x 3 at 75% with 60 to 90 seconds rest between sets

Snatch grip deadlift

Work up to a heavy set of 5 then reduce by 10% for 2 more sets of 5

Accessory work

GHD sit ups 3 x 8

Seated banded leg curls 4 x 12

Unilateral farmers walk 3 x 40 yard (ea arm, as heavy as possible)  

Conditioning 

3 Rounds

1000 Meter Row

20 Weighted Box Step Up, 25/15 DB each hand. Box height should bring the knee to no more then parallel or slightly below parallel.