Back Squat 3Reps @ 80% EMOTM for 6mins

Super Youth

(A) Back Squat 5@75, 5@80, 5+@85% 

(B) In teams of 2 complete 5 Rounds of 12 Thrusters, Run 200m

(C) In 3mins Max rep D/U

Beginner/Intermediate

(A) Back Squat 5@75, 5@80, 5+@85% 

(B) In teams of 2 complete 5 Rounds of 12 Thrusters 50/35kg, Run 200m

(C) In 3mins Max rep D/U

Advanced

(A)  Back Squat-EMOTM for 6mins 3 Reps @ 80% of 1RM.

(B) Individually complete 5 Rounds of 6 Thrusters 60/40kg, 40 Double Unders

(C) Run 800m 

   

Focus- (A) Warm up as needed (B) Remember that it isn't game night so work on efficiency of movement (C) Sub 3min 800m is expected