Friday 15th January

Strength
1) Hang Power clean to 5rm then 3rm

2) Weighted strict ring dips 5 x 5rm between sets

Conditioning
10 minutes get as far as possible..
3 x Hang power clean
3 x Thrusters
3 x Bar-facing Burpees
*Ascend 3 reps per round

Rx'd - 52/34kg
Intermediate - 43/29kg
Beginner - scale accordingly

Simon Lee