Tuesday 19th

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)


4 Sets

5 x DB Jump Squats

20 Second Rest

5 x Dual Kettlebell Swing (heavy)

Rest 60 Seconds


Component 3


In teams of 3

5 Rounds


10 Pendlay row 60/40

8 Push press 60/40

6 Sprawl + Vert Jump


Each person must wait for their team to complete the whole round before starting


Eg P1 starts,

P2 must wait until the whole round is complete before starting

P3 then waits until P2 completes the whole round before starting

P1 now waits until P3 completes the whole round before starting the second round





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