For Time Complete:
300M Run
15 Medball squat thrusts
15 Shoulder-to-Overhead (M 60-40/ F 35-25 kgs)
300M Run
15 Medball squat thrusts
12 Hang power cleans
12 Shoulder-to-Overhead 40/30 kgs
300M Run
15 Medball squat thrusts
9 Front squat
9 Hang power cleans
9 Shoulder-to-Overhead 40/30 kgs
300M Run
15 Med ball squat thrusts
6 Deadlifts
6 Hang power cleans
6 front squat
6 Shoulder-to-Overhead 40/30 kgs
300M Run
Body weight version
300M Run
15 odject squat thrusts
15 box jumps or 30 box steps
300M Run
15 odject squat thrusts
12 bench or chair dips
12 box jumps or 24 box steps
300M Run
15 odject squat thrusts
9 tuck jumps
9 bench or chair dips
9 box jumps or 18 box steps
300M Run
15 odject squat thrusts
6 burpees
6 tuck jumps
6 bench or chair dips
6 box jumps or 12 box steps
300M Run
Comments