Saturday 24th October

1) Power Clean 1 x 4 @ 70% 1 x 3 @ 80% 3 x 2 @ 85%+ Then Work to 1RM

2) 3 Rounds for Time:
Rx’d
7 x Muscle ups
10 x Dumbbell Man-Maker Complex (As heavy as possible)
400m Run

Intermediate:
14 x Ring Dips
10 x Dumbbell man-maker complex
400m Run

Beginner:
10 x Ring Rows
10 x Burpees
10 x Dumbbell Push press
400m Run

Simon Lee