Hidalgo

For time:

Rx -
Run 2 miles
Rest 2 minutes
Squat clean, 20 reps, 135/95#
20 Box jump, 24/20"
20 Walking lunge steps with plate held overhead, 45/25#
20 Box jump, 24/20"
Squat clean, 20 reps, 135/95#
Run 2 miles

Competition -
Run 2 miles
Rest 2 minutes
Squat clean, 20 reps, 115/75#
20 Box jump, 24/20"
20 Walking lunge steps with plate held overhead, 45/25#
20 Box jump, 24/20"
Squat clean, 20 reps, 115/75#
Run 2 miles

Performance -
Run 1 mile
Rest 2 minutes
Squat clean, 20 reps, 95/75# or 65/45#
20 Box jump, 20"
20 Walking lunge steps with plate held overhead, 45/25#
20 Box jump, 20"
Squat clean, 20 reps, 95/75# or 65/45#
Run 1 mile

Fitness -
Run .5 mile
Rest 2 minutes
Dumbbell Hang Squat, 20 reps, find appropriate weight
20 Box jumps or steps, find appropriate height
20 Walking lunge steps with PVC Pipe held overhead
20 Box jumps or steps, find appropriate height
Dumbbell Hang Squat, 20 reps, find appropriate weight
Run .5 mile