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.