Sunday 12th April
Join us for our online Solidarity competition while we are all stuck inside – it's free!  https://competitioncorner.net/events/3777/register

Warm-up
3 rounds
20 toe touch+tuck jump (10 for scaled)
10 long lunges pause at bottom
Metcon (4 Rounds for reps)
4 Rounds for Time*

700m @80% effort
75s rest
300m @90% effort
3min rest

*record each round with the 75s rest but not the 3 min rest

Rest between rounds should be long enough to push your pace on the 700’s but there should be an increase in pace for the 300m afterwards so don’t empty the tank and slow down on the 300’s
Metcon (AMRAP – Rounds and Reps)
Solidarity Series 20.3

3 Little Birds
AMRAP 10:
6x Squat Cleans with ‘bar’
12x Box Jumps
24x Push Press with ‘bar’

Scaling – athletes may step to box

Silvers: may step to box and set at 1 ‘step’

**Tie breaker is the time to completion of the 3rd round**

Your ‘bar’ may be any rigid implement: broom handle, pipe, barbell, dried sausage etc that can be held in 2 hands at the same height on extended elbows. The ‘bar’ must not measure less than 1.5m; nor may it exceed 2.2m in length. There is no required weight.
Box Jumps may be performed onto any surface exceeding 20" in height: the 3rd step in a flight wil usualy suffice.

Sound Track: B*Witched "C’est La Vie"