Monday 19th June

Strength
1) Front squat 5 x 5 @ 70 – 85%
2) Strict pull ups 5 sets 5-10 reps

Conditioning
12 minute continuous timer..
1 min max rep Double unders (aim: 75 reps)
1 min max rep Alternating dumbbell snatch 22.5/15kg (aim:20 reps)
2 mins max rep Double unders (aim: 150 reps)
2 minx max rep Alternating dumbbell snatch 22.5/15kg (aim: 40 reps)
3 mins max rep Double unders (aim: 225 reps)
3 mins max rep Alternating dumbbell snatch 22.5/15kg (aim: 60 reps)

Extra:
1) Power snatch 2 @ 60%, 2 @ 70%, 2 @ 80%, 2 @ 85%

2) Rowing intervals
4 x 500m Row @ 80% (begin a new set every 3 minutes)

Simon Lee