Friday 28th July

20 Minutes on a continuous timer...

1) 0- 15 minutes... 3 rounds for time
Row/ Ski-erg 500m
10 x Squat cleans*
*Rx'd: 90/55kg
*Scaled: scale weight accordingly


2) 15 - 20 minutes...
Find 1RM Squat clean

Extra conditioning
3 x Shuttle suicide sprints (1:1 work: rest ratio)

Run 10m up + back
Run 20m up + back
Run 30m up + back
Run 40m up + back
Run 30m up + back
Run 20m up + back
Run 10m up + back


 

Simon Lee