Jump from Knees, Box Squats, 10 Back Squats @ 90% 1RM, 800m Run 100 Push Press 800m Run

KIds & Super Youth

Beginner 6am, 9:30am & 7:30pm

(A) Back Squat-Work within the limitations of your movement 

(B) In teams of 2 for max reps D/U & max reps Squat-In 5mins max D/U then In 5mins Max Rep Air Squats then In 5mins max D/U then in 5mins max rep Sit Ups (Score is combined double unders of both athletes with only 1 rope between them + max rep squats + max rep sit ups)

Intermediate 6am, 9:30am & 6:30pm

(A) In the least amount of sets-10 Back Squats @ 90% 1RM

(B) Split Jerk-Technique & Warm Up for Part C

(C) In teams of 2 for max reps & max weight jerk-In 5mins max D/U then In 10mins Max Weight Split Jerk then In 5mins max D/U (Score is combined double unders of both athletes with only 1 rope between them + max split jerk weight

Advanced 9:30am & 5:30pm

(A) Jump from Knees & Box Squats Technique 

(B) In the least amount of sets-10 Back Squats @ 90% 1RM 

(C) Individually for time-(1) 800m Row (2) 100 Push Press 40/30kg (3) 800m Row

Focus- (A) Box Squat Demo (B) Take as much rest as needed between sets (C) Have a well thought out plan for this one. This workout is a learning experience as much as anything else. It is scored in 3 parts