Friday 25th September

1) Squat Clean 1 x 4 @ 70%, 1 x 3 @ 80%, 3 x 2 @ 90%
Or Work Technique/ Build to 3rm

2) For Time:
RX'd
9 - 7 - 5 reps:
Muscle Ups
Squat clean 100/65kg or 80% of 1RM

Intermediate:
9 - 7 - 5 reps:
Ring Dips ( x 2 reps )
Pull ups ( x 2 reps) 
Squat Clean @ 80% of 1rm

Beginner:
3 - 5 rounds: 
10 x Bench Dips
10 x Squat Cleans (Scale weight appropriately)

Simon Lee