AA only black

5 Rounds of:

- 3 Hang Power Cleans, - 3 Front Squats, - 2 Split Jerks.

Keep it Fast, Prioritise form, Increase the weight but don’t put the bar down.

- 2 mins rest after each round.


A) Football Netball

B) 20min AMRAP In Pairs:

- Partner does 10 burpees then runs 200m,

- Other partner holds a plank while waiting, if they come out of the plank, 5 Air Squat penalty.

2 Scores, AMRAP and how many Air Squats you had to do.