Wednesday the 11th of November

Strength : Every 2 mins for 14 mins 

1 Power Clean + 1 Clean full + 2 Front squats 

Conditioning : EMOTM X 20

1st min.   5  Burpee Box Jump/Step 

2nd min  10  TTB

3rd min   15/12 Cal Bike erg

4th min    12 Single Arm DB shoulder to overhead 22.5/15kg