Monday 31st July

Strength
Every min on the min for 15 minutes
0-5 mins: 4 x Cleans @ 70%
5-10 mins: 3 x Cleans @ 80%
10-15 mins: 1 x Clean @ 85%+

Conditioning
5 rounds (20 min cap) 
400m Run
21 x Wall ball shots 30/20lbs

Extra
1) Back squat 3 @ 70%, ( 3 @ 85%) x 3 

2) Every min on the min for 14 minutes..
Odd: 3-5 x Strict pull ups
Even: 3-7 x Strict handstand push ups

Simon Lee