Monday 23rd November

Strength:

1) Back Squat 4 x 4RM
2) Dumbbell chest press 4 x 10RM

WOD:

On a continuous timer for 12 minutes..
1 Min max rep Alternating Dumbbell snatches
1 Min max rep Box jumps
2 Min max rep Alternating Dumbbell snatches
2 Min max rep Box jumps
3 Min max rep Alternating Dumbbell snatches
3 Min max rep Box jumps

RX'd:
30/20kg
30/ 24 inch

Intermediate:
25/15kg
24/20 inch

Beginner:
Scale weight/ height appropriately