(Compare to 31-07-19)
For weight and skill
A: 12 min 1-1-1-1-1 clean&jerk
B: 12 min 3-3-3-3-3 clean &press (into push press)
C: 12 min 5-5-5-5-5 clean
7 Rounds each for time with 90sec rest between.
10x 10m Shutte sprint
If you struggle to keep your speed high and finish the round without stopping… scale down to 10x 10m, 7 Burpees, 5 Pushups.
1 mile jog
Then 4 rounds building up to sprint speed:
5x 10m Shuttle jog/sprint
Set your timer, 3.2.1..GO!!