Saturday January 2nd

Strength
Deadlift (add 2.5-5kg from last week)

1x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
3 x 2 @ 90%+

Conditioning
"Nate"
As many rounds possible in 20 minutes..

Rx'd
2 x Muscle ups
4 x Handstand push ups
8 x Kb swings 32/24kg

Intermediate
2 x Muscle up transitions
4 x Handstand push ups (abmats)
8 x Kb swings 24/16kg

Beginner
4 x Ring Row
4 x Pike handstand push ups
8 x Kb swings (scale weight accordingly)

Simon Lee