Friday 18th December

Strength:
Front squat + split jerk 6 x 2rm (start at 70%)

Conditioning
For time: (15 min time cap) 
RX'd
400m Run
30 x Push jerks 70/45kg
30 x Front- rack lunges 70/45kg
30m Handstand walk

Intermediate
400m Run
30 x Push jerks 50/30kg
30 x Front - rack lunges 50/30kg
5 x Wall climbs

Beginner
400m Run
30 x Push jerk (scale weight accordingly)
30 x Alternating lunges
30m Bear crawl

Simon Lee