Posted on Jul 31, 2015

A. In teams of 3, alternate movements to complete as many rounds and reps as possible in 12minutes of:
200m Row
8 x Front Squats 60/45kg (barbell taken from floor)
A performs 200m row, then B performs 10 squats then C performs 200 row etc

rest exactly 5mins then:

B. In teams of 3, alternate movements to complete as many rounds and reps as possible in 10minutes of:
100m Run
8 x Back Squats 60/45kg (barbell taken from floor)
Athlete who was waiting to start when ‘time’ was called in Part A will start and then cycle accordingly.

rest exactly 5mins then:

C. In teams of 3, complete as many rounds and reps as possible in 7minutes of:
Dumbell Squat Clean Thruster x 2 reps 25/15kg
Each athlete will perform 2 x Dumbell Squat Clean Thrusters

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