Wednesday the 19th of June.

Strength : Hang Power Clean

8 Sets to build to a heavy treble.

Every 90 Secs

Conditioning : Every 5 mins for 20 mins

Bike 18/15 - Ski 15/12 - Echo Bike - 15/12 - Run 200m

16 DB Hang Clean and Jerk

12 DB Reverse lunge ( Front racked single arm )

9 Devils Press

Bike 15/12 Cals - Ski 12/9 Cals - Echo Bike 12/9 Cals - Run 100m

*Time cap 4 mins each round. Start and finish each rd with same machine than alt next round.