“Broomstick Mile”
Use an empty barbell to complete the following:

25 each: squats, front squats, OH Squats
Run 400
25 each: press, push press, push jerk
Run 400
75 Cleans
Run 400
75 Snatches
Run 400

WITH PICTURES:
25 each: squats, front squats, OH Squats

Run 400 (.25 miles on treadmill)

25 each: press, push press, push jerk (I did the 45 lb bar for 1st 25, and then dropped to 30 lb barbell)

Run 400 (.25 miles on treadmill)

75 Cleans

Run 400 (.25 miles on treadmill)

75 Snatches (I ended up dropping down to a 30 lb barbell by the end)

Run 400 (.25 miles on treadmill)