A) 15mins to find heaviest 5 rep max TNG clean + jerk
B) For time:
Buy in- (see below)
Then
21 – 15 – 9
Deadlifts @ L1=60kg/42kg – L2=80kg/56kg – L3=100kg/70kg
Box jump overs
Buy out-
(your buy in and buy out will depend on your level of weight for your deadlifts.
You will do a 200m run with each weight you put on one side of your bar with a minimum of 2x 200m runs.
e.g L1(60kg)=200m run with 20kg plate + 200m run with no weight
or
2x 200m runs with 10kg plate.
L2(80kg)= 2x 200m runs with 15kg plate
or
200m run with 20kg plate + 200m run with 10kg plate e.t.c)
-20min cap-
