A. Conditioning (Track)
3 rnds of
400mt - 1.30-1.20 min
200mt - jogging
300mt - 1.20-1.10 min
150mt - Jogging
200mt- Hard Running 30 sec
100mt - Jogging
*Rest 3 min or until heart rates drops below 120bpm
B. Strength
Establish a heavy 12 Rm Front Squat
C. Gymnastics
Choose a skill and practise it for 12 min
D. Conditioning
Amrap 13 min of
10 Hang power Clean (70-60kg/ 55-45kg)
20 Toes to bar
10 Bench Press (70/50kg)
20 Burpees
3 rnds of
400mt - 1.30-1.20 min
200mt - jogging
300mt - 1.20-1.10 min
150mt - Jogging
200mt- Hard Running 30 sec
100mt - Jogging
*Rest 3 min or until heart rates drops below 120bpm
B. Strength
Establish a heavy 12 Rm Front Squat
C. Gymnastics
Choose a skill and practise it for 12 min
D. Conditioning
Amrap 13 min of
10 Hang power Clean (70-60kg/ 55-45kg)
20 Toes to bar
10 Bench Press (70/50kg)
20 Burpees
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