Wednesday 28th October

1) 5 sets:
2 x Snatch Pull + 2 x Snatch @ 70+

Or work 5 x 5rm Power snatch

2) As many rounds possible in 12 minutes..
RX'd
1 x Legless Rope climb
10 x Alternating Dumbbell snatches 30/20kg
15 x Box jumps 24/20inch

Intermediate
1 x Rope climb
10 x Alternating Dumbbell snatches 25/15kg
15 x Box jumps 24/20inch

Beginner
2 x Rope pulls
10 x Alternating Dumbbell snatches (scale weight appropriately)
15 x Box jumps/ Step ups

Extra:

1) 4 rounds
10m Handstand walk or 2 x Wall Climbs
50m Farmers Carry ( as heavy as possible)
Rest 60 seconds between rounds

2) 5 sets:
30 seconds Hollow rock
30 seconds superman hold
Rest 60 seconds between sets

Simon Lee