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Tuesday 12th

Component 1

(10 Minutes)


4 x 3 Hang Power Clean

Build to a sub max weight or work across at the same weight


Component 2

(10 Minutes)


3 Sets

6 x Push Press (from floor)

20 Second Rest

4 x High Box Jump

Rest 60 Seconds


Component 3

(23 minutes)


3 Rounds

90 Second Window

15/10 Cal Bike @ 9/10 intensity

10/8 Pushups

Max Sandbag to shoulder in the remaining time


2 Minute Active Rest (easy row/walk)


After 3 Completed rounds, rest 4 minutes(including the 2 minutes) and then complete


3 Rounds

90 Second Window


15/10 Cal Bike @ 9/10 intensity

10/8 Pushups

Russian Kettlebell Swing (banded if needed)


2 Minute Active Rest (easy row/walk)


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