Wednesday 6th January

Strength
Full snatch 2 x 3 @ 80%, 1 x 2 @ 85%, 4 x 1 @ 90%+

Conditioning
RX'd
"Naughty Nancy" 22 min time cap
3 rounds
800m Run
22 x Overhead squats 61/43kg

Intermediate 
"Nancy"
5 rounds
400m Run
15 x Overhead squats 43/29kg

Beginner
5 rounds
200-400m Run
15 x Overhead squats (scale weight accordingly) / 15 x Alternating overhead weighted lunges

Simon Lee