Wednesday 9th December

Strength

Every minute on the minute for 10 minutes..
3 x Full Clean (start @ 70%)

Conditioning
1) For time ( 12 minute time cap)

Rx'd
7 rounds
7 x Deadlift 120/75kg
7 x Handstand push ups

Intermediate
7 rounds
7 x Deadlifts 90/60kg
7 x Handstand push ups (abmats)

Beginner
7 rounds
7 x Deadlifts (scale weight accordingly)
7 x Pike handstand push ups

2) In teams of 3
Run 800m with 1 x Sandbag + 1 x Medicine ball

Simon Lee