(3) Wednesday 11th January

Gymnastics + Weightlifting + Met-Con 

3.1 Squat Clean (20Min)

3x4 @ 80% 4/4/4

4x2 @ 85% 2/2/2/2

- You Have 20 Min time frame to complete these % or find a 1rm if you don't know it.

-Do not touch and go, must reset between reps. Give sufficient rest between sets (you do not want to be failing lifts)

3.2 AMRAP in 4 Mins of:

5 Strict Pull up

10 Jump Lunges

15 Push ups

-Complete 3 sets, 60 second rest between sets. (12Min)

-Score = Total reps (running total)

3.3 Repeated sprints + 400m Run

-30sec ON - 30sec OFF (sprints) x 5, Score is a running total of Shuttles.

-Buy out with 400m run.

 

James Davidson

ne37 1pr