Wednesday 30th March

Darren listened to the coaches points throughout, worked really hard to keep good form on the walking and didn't give up on the DU today, well done! Lawson bonded well with his new #SCCFfamily, worked hard on all the movements and nailed his hollow holds! Clayton's hollow positions have improved (sneaky practice at home is showing)! Liz was consistent as always pushing herself on the dumbbells, well done! Finally Ian has been working his socks off no matter what has been thrown at him, keep up the great effort!

In a pair, 1 working at a time and both running together: 

0-15 minutes:
100 lateral burpees
Build to a heavy complex of 1 power snatch + 1 hang snatch (or 1 power snatch + 1 hang power snatch + 1 overhead squat) 

15-30 minutes:
Run 1 mile together
Build to a heavy complex of 1 power clean + 1 hang clean (or 1 power clean + 1 hang power clean + 1 front squat)