Wednesday 31st August

Strength
1) 10 minutes to build to heavy Hi-hang + hang Power snatch

2) Every min on the min for 7 minutes..
1 x Hi-hang + hang power snatch (70%)

Conditioning
For Time..
7 x Medball cleans (as heavy as possible)
7 x Bar-Muscle ups
7 x Medball cleans (as heavy as possible)
14 x Chest to bar pull ups
7 x Medball cleans (as heavy as possible)
21 x Pull ups
7 x Medball cleans (as heavy as possible)
28 x Burpee Pull ups

Performance (active rest)
*In replace of Conditioning piece

1) 20 minutes Airdyne
2) 10 Rounds:
5 x Strict pull ups
5 x Strict ring dips
3) 30 minutes ROMWOD

Simon Lee