Saturday 10th October

1) Power Clean 1 x 5 @ 70%, 1 x 4 @ 80%, 3 x 3 @ 85%+ 

Or Work Technique

2) 6 minutes get as far as possible..

Rx'd
3 x Hang Power clean 61/43kg
3 x Box jumps 30/24inch
3 x Push ups

Intermediate
3 x Hang power clean 50/30kg
3 x Box jumps 24/20inch
3 x Hand release push ups

Beginner
3 x Hang Power clean ( Scale weight appropriately)
3 x Box jump/ step up
3 x Push ups (knees)

*Ascend 3 reps per round
** Rest 3 minutes.. Then REPEAT! :)

Simon Lee