Wednesday 23rd September

1) Power Clean + Jerk 5 x 3 @ 70%+ 
Or work Technique/ build to 3rm

2) For time:
RX'd
25 x Power clean + Jerk 61/43kg
800m Run
75 x Kettlebell swings 24/16kg

Intermediate:
25 x Power clean + Jerk 50/30kg
800m Run
75 x Kettlebell swings 16/12kg

Beginner:
25 x Power clean + Jerk (scale weight appropriately)
400m Run
75 x Russian Kettlebell Swings (scale weight appropriately)

Extra:
50 x Chest to bar Pull ups
*Every time you fall off the bar 5 Calorie Airdyne Penalty

Simon Lee