Tuesday 22nd

Component 1

(15 minutes)


4x4 Hang Power Clean

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


Component 2

(10 Minutes)


3 Rounds

10 Heavy Russian Kettlebell Swing (banded where needed)

20s Rest

3 Broad Jumps for max distance

Rest 60 seconds


Component 3

(15 minutes)

With a Partner / Team of 3 (you go I go)


5 Rounds

5x High Box Jump (step down each rep)

5x Sandbag over the shoulder

20s Bike / Row Sprint (only row if you have high output on the rower)

Rest 90 seconds


Goal = sub-90s rounds


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