3 Rounds of:
200m Run
20 Alt Toe Touches
20 Air Squats
GET STRONG (12 Min)
Overhead Squat
In 12:00 Establish Heavy Triple
GET FIT (15 Min)
15 Minute AMRAP of:
100m Run
10 Pull-ups
100m Run
10 Push-ups
14 Min Cap
COMPETITORS EXTRA
8 Minute AMRAP of:
3 Hang Power Cleans 185/125
3 Strict HSPU
6/6,9/9,12/12...etc.
ATHLETES NOTE:
The Runs are just in there as a short "spacer" between high intensity movements. Use them accordingly.