Wednesday 4th November

1) Squat Snatch 5 x 3 @ 80% Or work technique

2) 7 minutes get as far as possible..
Rx'd
3 x Handstand push ups
3 x Overhead squats 52/34kg
*Ascend 3 reps per round

Intermediate
3 x Handstand push ups (abmats)
3 x Overhead squats 43/29kg
*Ascend 3 reps per round

Beginner
7 x Pike Handstand push ups
14 x Overhead walking lunge steps 20/10kg plate

3) 4 sets
30 second Hollow Rock hold
30 second superman hold
*rest 1 min between rounds

Simon Lee