Thursday 10th December

Strength
Front squat + Split jerk 6 x 2RM ( Start at 70% increasing weight each set)

Conditioning

1) For time: ( 8 minute time cap)
Rx'd
45 x Pull ups
45 x Thrusters 43/29kg

Intermediate/ Beginner
As many rounds as possible in 8 minutes..
10 x Pull ups/ Jumping pull ups
15 x Thrusters (scale weight appropriately)

2) 5 minutes max effort Calorie Row

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Simon Lee