Monday 17th July

Strength
Power clean + Jerk to 3RM then build to 1RM

Conditioning
As many rounds as possible in 13 minutes...
Rx'd
50 x Wall ball shots 20/14lbs
40 x Box jumps overs 24/20inch
30 x Power clean + jerks 61/43kg

Scaled
50 x Wall ball shots (scale accordingly) 
40 x Box jumps overs 24/20inch
30 x Power clean + jerks (scale accordingly)

Extra
1) Back squat 5 x 4 @ 80%

2) Ring muscle ups
10 minutes work transitions or complete..
10 x 1-3 reps (:30 seconds rest between sets)

Simon Lee