Thursday 2nd July

1)   Clean Pull 3 x 3RM

2) 12 minutes every min on the min..
0-4 mins: 4 x Squat cleans @ 60%
4-8 mins: 3 x Squat cleans @ 70%
8-12 mins: 2 x Squat cleans @ 80%

3) 2 rounds..
10 x Front Squats 93/60kg (No racks)
10 x Burpee Muscle ups Or 20 x Burpee Pull Ups

Extra:
1)   Close-grip Bench Press 7 x 3RM @ 100% of 3RM

2)   4 Rounds..
15 x GHD sit ups
40m Farmers Carry (As heavy as possible)

Simon Lee