JME Round 4 Comp will be held on Saturday 8th November in Airlie Beach ... I will post more information late September.
25 Min AMRAP
4 Wall balls
8 Box jumps (24,20)"
12 KB Swings (24,16)kg
Partner A rows 300m whilst Partner B completes the AMRAP then swap over. Partner A will pick up & continue where Partner B left off. Then continue for the 25 Minutes.
Back Squats (Training Maxes (90% 1RM)
Strict Press (Training Maxes (90% 1RM)
8 Rounds of:
20 sec Dish holds followed by 10 seconds of hollow rocks
2min max effort
Chest 2 bar pull ups (ADV) or Pull ups (INT)
Once the athlete chooses a movement they cannot change it.
The set begins when the athlete grabs the bar and finishes when their feet touches the ground.
13 Min Kill Time
30 Thrusters (30/20)kg
30 Box Jump overs (24)” (Step ups are allowed)
30 Toes to Bar