Monday 30th November

1) Full clean 1 x 4 @ 70% 2 x 3 @ 80% 1 x 2 @ 90%, 3 x 1 @ 95%+

Or work Technique

2) Conditioning
For time: (15 min time cap )
RX'd
50 x Calorie Row
75 x Box jump overs 24/20inch
100 x Kettlebell swings 24/16kg*
*5 burpee penalty every time kettlebell is dropped

Beginner
500m Row
75 x Box jump / step ups
100 x Russian Kettlebell swings ( scale weight appropriately)

Simon Lee