8:00 on the clock:
30 Squat Cleans @60/42.5kg
Remaining time: Max Cals Bike/Row/Ski/10m Shuttle Runs

Goal: Very hard effort. Cleans should be capable of being done in sets of 3-5 touch n go or fast singles.

Extra:Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.