Monday 28th September

1) Pause Back Squat 4 x 3 @ 80%

*Work strict pull ups between sets 


2) For Time:

Rx'd
30 x Alternating Dumbbell Snatches 25/15kg
30 x Box Jump overs 24/20 inch
30 x Wall Ball shots 20/14lbs
30 x Front-Rack Lunges 50/30kg

Intermediate/ Beginner:

30 x Alternating Dumbbell Snatches (Scale weight appropriately)
30 x Box Jump overs / Step ups 24/20 inch
30 x Wall Ball shots (Scale weight appropriately)
30 x Weighted Lunges (Scale weight appropriately)

3) Alternating in teams of 3 for 6 minutes..
40m Sandbag carry ( as heavy as possible)

Simon Lee