Fitness:
A. 3 Rounds for quality:
150m Run
3 Inverted Burpees
5 ATG Split Squats (each side)
B. 14 min AMRAP:
3, 6, 9, 12, etc
Calorie Echo Bike
Shoulder to Overhead (50/30kg)
Front Squat (50/30kg)
Box Jump Over (24/20")
Performance:
A. See Fitness
B. On a 14 minute clock:
(0 - 5 min)
5 min AMRAP:
3, 6, 9, 12, etc
Shoulder to Overhead (60/42.5kg)
Box Jump Over (24/20")
2 minutes rest
(7 - 14 min)
OTM x 7:
1 Squat Clean:
Start at 65% and add 5% each minute if succesful.
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