Friday 18th

Teams of 4


Component 1


20 minutes


50 power cleans @ 40/30

40 power cleans @ 60/40

30 power cleans @ 70/50

Max effort power cleans in remaining time @80/60


Every 4 minutes 10 synchronised burpees

(start the workout with burpees)


Rest 5 Min


Component 2


15 minutes


300/225 cal bike

7 heavy Sandbag squats After each effort


Rest 5 Min


Component 3


In 7 Minutes

Find a heavy 3 Power clean


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