Monday 8th August

Strength
1) Every min on the min for 10 minutes.. (Start @ 70% ascending weight)
3 x Power clean + 3 x Push Jerk

Conditioning
20 minutes on a continuous timer..
1) 0-5 minutes complete:
100/80 x calories row

2) 5-10 minutes complete:
75 x Wall ball shots 30/20lbs

3) 10-15 minutes complete:
50 x Alternating dumbbell snatches 30/20kg

4) 15- 20 minutes complete:
25 x Muscle ups or 50 x Burpees

Simon Lee