Intensity is the most common variable in positive adaptation.
We'll work the same domain as we did on Saturday - working on quick explosive movements w/ full intensity over a very short duration using a moderate amount recovery time. The stimulus achieved in these type of WODs is powerful, and the effect on increasing your stamina is significant.
4 Rounds of:
6 iterations of 1 one barbell complex*, which is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind the neck Push Press
THEN Run 200m
Rest 3 mins between rounds.
*Weight: 95/65; reps must be touch & go from the ground; barbell is not allowed to rest on the ground; barbell can only rest in the rack or behind the neck.
So in other words, you will perform 6 iterations of the barbell complex then run 200m. You will do this 4 times w/ 3:00 in between. Cool?
Post time of each round.