Week 17 Day 3

Squat Clean 

3 x 3 @ 78% of best Clean 

Super set x 4 

DB Push press w/ DB Single arm row 

5-5-5-5 (5 on each arm for DB row)

-rest 3min between sets 

Run 800m

15 Burpee 

Row 1000m

15 Burpee 

Bike 1.5mile 

15 Burpee 

200 DU 

- Complete this in any order. Must complete the entire exercise before moving onto the next. After completing an exercise you must also complete 15 Burpee's before moving on to the next exercise. Burpees are only done in between exercises not a the end.

Goal Sub 22min 

27min time cap