M/E Front Squat with KB & Chains & Max Weighted Strict KTE, Complete 3 Rnds 6 UB Back Squats@75%1RM, Max Strict KTE, Teams of 2 3x800m Weighted

Beginner

(A) Front Squat-Work to the limitations of your movement & Practice Double Unders

(B) Individually for time-3 Rounds 6 BackSquats@75% 1RM, 8 HR Pushup 2 Jumping Pullup, 10 Box Jumps 20/12"  

or

(B) In teams of 2 for time-3 Rounds 12 BackSquats@75% 1RM, 16 HR Pushup 2 Jumping Pullup, 20 Box Jumps 20/12" 

Intermediate 

(A) M/E Front Squat & Practice Unbroken sets Double Unders 

(B) Individually for time-3 Rounds 6 BackSquats@75% 1RM, 12 Pushup 2 Jumping Pullup  18 Box Jumps 24/20"  

or

(B) In teams of 2 for time-3 Rounds 12 BackSquats@75% 1RM, 24 Pushup 2 Jumping Pullup, 36 Box Jumps 24/20" 

 

Advanced 

(A) M/E Front Squat with 2 x 24/16KB and 6KG swinging chains & Max Weighted Strict KTE

(B)  Individually complete-3 Rounds 6 Unbroken Back Squats@75% 1RM, Max Strict KTE

(C) In teams of 2 for time-3 x Weighted 800m Runs . Athlete A runs 800m then Athlete B for 3 rounds each

Coaches Tips-(A) CFS Rules Apply. (B) Strict KTE-Not allowed to break the vertical plane (C) 1 Round Weighted Vest 9kg, 1 Round Sandbag on Back Rack 15kg, 1 Round 20kg Atlas Stone in front rack