Warm-up:

3:00 minutes of rowing
+
3x
10 Kettlebell swings
5 Deadlifts
5 Hang power cleans
5 Front squats
5 High box jumps

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Cleans

Build up to a heavy, but fast set of 2 cleans.
No “touch and go”
No dropping the bar
2 sets with same weight before adding more weight

Deadlifts

15 @ 45%
12 @ 55%
9 @ 62%
3x6 @ 69%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
16/13 Calories row
8 Dual kettlebell squats 2 x 24/16kg
14/11 Calories ski
10 Dual kettlebell swings 2 x 24/16kg

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Bonus:

5 x 10 Banded chest to bar pull-ups
4 x 12 Reverse hyper
4 x 12 Good morning with barbell

Core:

5 x 30m Sandbag bearhug carry

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