Friday 14th August

1) Snatch 3 x 3RM @ 80%

2) " Amanda "
9 - 7 - 5 reps:
Muscle Ups
Squat Snatch 61/43kg

Intermediate 
9 - 7 - 5 reps: 
Muscle up transitions 
Snatch 43/29kg

Beginner 
9 - 7 - 5 reps 
Banded Ring/ bench dips ( x 2) 
Snatch ( scale weight appropriately)

3) 4 sets for max effort:
Row 15 / 10 calories 
200m Run
*rest 1-2 minutes between efforts

Extra:
1) 10 Mins every min on the min..
5 x Chest to Bar Pull ups + 5 x Toes to Bar

Simon Lee