Wednesday 28th November

Class
Strength 
Every min on the min for 12 minutes..
1 x Snatch pull + 1 x Squat snatch ( build to heavy single)

Conditioning
For time:
Run 400m
then,
21 - 15 - 9 reps:
Overhead squat 43/29kg
Pull ups

Run 800m

21-15-9 reps:
Overhead squat 43/29kg
Bar-facing burpees
Run 400m to finish

Simon Lee
Tuesday 27th November

Class
Strength
Deadlift
3 x 3 @ 70% 3 x 3 @ 75% 3 x 3 @ 80%

Conditioning
As many rounds as possible in 15 minutes..
25/20 x Calorie row
20 x Deadlifts 70/45kg
15 x Handstand push ups

Simon Lee
Monday 26th November

Class
Strength
5 sets build to moderate weight
1 x Clean pull + 1 x Hi Hang power clean + 1 x Hang power clean + Power clean

Conditioning
'Nasty girls'
3 rounds
50 x Air squats 
7 x Ring muscle ups or 7 x Ring dips + 7 x Pull ups 
10 x Hang power clean

Simon Lee
Friday 23rd November

Class
Strength
Tempo Back squat 6 x 4 60-70%
3 second down 1 second pause

Conditioning 
1 ) ‘Fran’
21-15-9 reps:
Thruster 43/29kg
Pull ups

2 ) @ 10 min mark 
1.6km Run

Simon Lee
Thursday 22nd November

Class 
Strength
12 minutes work to a heavy complex..
1 x Snatch Pull + 1 x Snatch + Hang Snatch

Conditioning 
1 ) 7 minutes get as far as possible..
3 x Power snatch 61/43kg
3 x Box jumps 30/24inch
*Ascend 3 reps per round

2 ) 7 minutes alternating in teams..
50m sled push

Simon Lee
Wednesday 21st November

Class
Strength
Every min on the min for 12mins:
Odd min: 3-7 x Strict handstand push ups 
Even min: 3-7 x Strict pull ups 
Rx’d+ Weight vest

Conditioning 
For time:
800m run

Then,
42-30-18 reps 
Kb swings 24/16kg or 21/15/9 double kB Snatch 
Burpees

Then
800m run to finish

Simon Lee
Monday 19th November

Class
Strength

Every min on the min for 12 minutes..
2 x Power Clean + 2 x Push Jerk ( build to heavy complex)

Conditioning 
Aussie throwdown qualifier event 1
12 mins get as far as possible..
30 x Double unders 
3 x Power Clean 52/34kg*
*Ascend 3 reps per round

Simon Lee