| Endurance | Back squat |
Power & speed |
| N/A | 5 reps @ 75% | 1 clean followed |
| 3 reps @ 85% | by 3 front squat | |
| 1 + reps @ 95% | 5 sec pause | |
| each clean at | ||
| the hang | ||
| Complete as many rounds as possible in 20 minutes of: | |||
| Level 3 | Level 2 | Level 1 | |
| Run | 800m | 600m | 400m |
| Double-unders | 30 Reps | 20 reps | 90 single skip |
| Lunge alt legs 14 reps |
14 reps | 14 reps | 14 reps |
Happy Birthday Lisa Wood, log into facebook and click here to wish Lisa a Happy Birthday!
