1. Warm up/mobilise
2. Strength: Front Squat 1-1-1
3. Conditioning:
"Litvinov"
5 Rounds, each for time:
8 Front Squats @ 60% 1RM
Sprint 200m
Rest 3 minutes between rounds
Record a time for each of the 5 rounds (Do not include rest in these times)
4. Recovery
Read more on Russian Olympic gold medallist Sergey Litvinov's training style here