Part A
Choose either a) or b) in Part A
a) Take 15 Minutes to find your heaviest -
1 x Squat Clean
1 x Front Squat
1 x Jerk
or
b) As Many Calories/Metres as Possible in 15 Minutes of -
Air Bike/Row/Shuttle Runs
Every 10 calories/100m perform 15 x Kettlebell Swings 24/16kg
Then rest 30 seconds before starting next round
Then rest 30 seconds before starting next round
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Part B
a) As Many Reps as Possible in 12 Minutes of -
3 x Thrusters 42/30kg
3 x Toes to Bar
30 x Double Unders
6 x Thrusters 42/30kg
6 x Toes to Bar
30 x Double Unders
9 x Thrusters 42/30kg
9 x Toes to Bar
30 x Double Unders
12 x Thrusters 42/30kg
12 x Toes to Bar
30 x Double Unders
etc, etc........
