Monday September 5th

Strength
Every min the min for 10 minutes..
1 x Power clean + 3 x Push Jerks (start @ 70% and ascend)

Conditioning
1) For time..
Rx’d
10 x Power cleans 90/55kg
10 x Deficit handstand push ups
10 x Power cleans 90/55kg
15 x Strict handstand push ups
10 x Power cleans 90/55kg
20 x Handstand push ups

Scaled
3 rounds
10 x Power cleans (scale weight accordingly)
20 x Hand release push ups

2) For time..
25 x Burpees
75 x Kettlebell swings 32/24kg*
*5 rep burpee penalty every broken set

Cardio
For time..
3 rounds each Max effort:
20 x Burpees
30 cal airdyne
400m Run

*rest accordingly between rounds. ..

Simon Lee