“Running clock”
0-4mins:
AMRAP-
Burpees to target
4-16mins:
Find 7rm front squat (from floor)
16-20mins:
Ladder-
1-2-3-4-5 e.t.c Front squats @ above (from floor)
5-10-15-20-25 e.t.c Lateral hops
20-23mins:
REST
23-27mins:
For time-
15-12-9
Deadlifts @L1=60kg/43kg – L2=80kg/56kg – L3=100kg/70kg – L4=120kg/84kg
Hr press ups
27-35mins:
Find 5rm strict press
35-45mins:
3 Rounds for time-
15 Shoulder to overheads @above
15 T2b
