Monday 9th November

1) 12 minutes to establish 3RM Power Clean

2) 7 rounds for time:
RX'd
7 x Hang Power clean 70/45kg
7 x Box jumps 30/24inch

Intermediate
7 x Hang Power cleans 60/35kg
7 x Box jumps 24/20inch

Beginner
7 x Hang power clean (scale weight appropriately)
7 x box jumps/ step ups

3) Alternating in pairs:
Row 500m
Row 250m
Row 500m
Row 250m

Simon Lee