Wednesday 20th July

Strength
Every 30 seconds for 10 minutes..
1 x Power snatch (start @ 70% and ascend weight)

Conditioning
7 rounds for time: (14 min cap)
Rx’d
10 x Overhead squats 43/29kg
15 x Pull ups

Scaled
10 x Overhead squats/ overhead alternating lunges (scale weight accordingly)
15 x Jumping pull ups

Optional Skill extra:
3 Rounds
20 x Calorie Row
20m handstand walk
Rest 1 min between rounds

Simon Lee