Wednesday 15th of March

Warm Up: Bike/Row/Ski

90 sec each machine fast

Damper 3

5 mins of

10 Jumping Air Squats

5 Muscle Cleans(barbell)

10 Kb Swings

5 Slam Balls

Strength: Build to 3 reps of hang power clean

2x5 2x4 2x3 Increase Weight each set (every 2 mins

Workout: EMOM x 12

1st min: 12/10 Cals EB

2nd min: 3 HPC/3 STOH/3 Thrusters 40/30kg

3rd min: 50 DU/100 SS

4th min: 10-15 Push Ups