1. In 7 minutes complete, for Reps -
3 x Power Cleans 65/42.5kg
3 x Ring Dips
6 x Power Cleans 65/42.5kg
6 x Ring Dips
9 x Power Cleans 65/42.5
9 x Ring Dips
12 x Power Cleans 65/42.5
12 x Ring Dips
15 x Power Cleans 65/42.5kg
15 x Ring Dips
This sequence will ascend by 3 until the 7 minutes has been completed.
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2. Tabata
Row (Calories)
Box Jump 30/34"
wall ball 10/7kg
(Lowest number for each, totalled together will count as your score)
