M/E Conventional Deadlift, Run 800m 200 Double Unders every break 5KB Swings Run 800m

Beginner 6am, 9:30am, 7:30pm

(A) M/E Conventional Deadlift

(B) In teams of 2 3 Rounds for max reps total double unders-Athlete A runs 400m whilst Athlete B performs max reps total double unders. When Athlete A returns Athlete B runs whilst Athlete A accumulates max double Unders.  This is 1 round.

Intermediate 6am, 9:30am, 6:30pm

(A) M/E Conventional Deadlift

(B) In teams of 2 3 Rounds for max reps total double unders-Athlete A runs 400m whilst Athlete B performs max reps total double unders. Every break in double unders Athlete B performs 5 KB Swings 24/16kg before resuming double unders. When Athlete A returns Athlete B runs whilst Athlete A accumulates max double Unders.  This is 1 round.

Advanced 6am & 9:30am & 5:30pm

(A) M/E Conventional Deadlift

(B) Individually for time-Run 800m 200 Double Unders (every break 5 KB Swings 24/16kg) Run 800m 12min Cap

Coaches Tips-(A) CFS Rules Apply (B)