Friday 21st August

1) Snatch 1 x 4 @ 70%, 1 x 3@ 75%, 2 x 3 @ 80% or Work Tech 

2) 3min AMRAP.. Rest 1 min.. Then 6min AMRAP.. Rest 2 mins.. Then 9min AMRAP of the following:

100 x Double Unders
30 x Burpees
30 x Alternating Dumbbell Snatches 30/20kg
20 x Muscle Ups
    
Intermediate:
100 x Double Unders
30 x Burpees
30 x Alternating Dumbbell snatches 20/10kg
20 x Muscle up transitions/ ring dips

Beginner:
200 x Skips
30 x Burpees
30 x Alternating Dumbbell snatches (scale weight appropriately)
20 x Bench dips 

Simon Lee