Friday

Part A

4 Rounds

200 Meter Run

10 Goblet tall knee to standing 35/26

10 Jumping air squats

Part B

10-8-6-4-12 Back Squat

These are working sets. Hit a good set of 10, then add weight each set working down to 4 reps. Then strip weight to your first set weight, and burn out 12 reps to finish.

Part C

4 Rounds

5 Squat Cleans 135/95

10 Toes To Bar

400 Meter Run

PERFORMANCE: 95/65

FITNESS: 75/55, V-UPs, Reverse Crunches, Knee raises or candlesticks