Monday 24th July

Strength
15 minutes every min on the min..
0-5 mins.. 1 x Power clean + 5 x Push jerks
5-10 mins.. 3 x Power clean 70-80%
10-15 mins.. 1 x Power clean 90%+

Conditioning
10 rounds for time (12 min cap) 
Rx'd
3 x Bar muscle ups
10 x Wall ball shots 30/20lbs

Scaled
3 x Jumping bar muscle ups or 6 x Strict pull ups
10 x Wall ball shots (scale accordingly)

Extra
1)back squat 1 x 5 @ 70%, 1 x 4 @ 75%, 3 x 3 @ 80-85%

2) 4 slow rounds (conversation pace)
300m Row
10-15 x Ring dips

Simon Lee