Wednesday 1st August

Class
Strength
Every 90 seconds X 10 rounds complete..
1 X Power snatch + 3 X Overhead squats

Conditioning
For time
1 ) 21-15-9 reps
Power snatch 52/34kg
Calorie row ( X 2 )

2 ) 7 mins alternating in teams
50m sled push

Squad
1 ) Tempo overhead squat
5 second down 2 second pause
Hit 5 heavy singles

2 ) For time:
42 X calorie row
21 X squat snatch 43/29kg
30 X calorie row
15 X squat snatch 61/43kg
18 X calorie row
9 X squat snatch 80/50kg

3 ) In pairs complete: ( or half if individual)
100/80 calorie airbike
100 X handstand push ups
100/80 calorie airbike
100 X toes to bar

4 ) 5 rounds
30 seconds max medball GHD sit ups
30 seconds Deadball hold
Rest 1 min

Simon Lee