Today we’re working on a moderate to strong effort squat clean. Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up. As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. Increase the load if the movement is going well and you have the mechanics down.
30 Front Squats 155/105 lb
Your workout today is a chipper of just two movements. We start with a 400M run which should constitute a large portion of your total time and finish with a straight set of front squats. You of course do not need to do those front squats unbroken but you should scale to a weight that lets you perform large sets throughout all 30 reps.