Tuesday 13th September

Strength
1) Front squat 5 x 5RM
2) Work strict handstand push ups between sets

Conditioning
For time:
Rx'd
100 x Double unders
25 x Toes to bar
25 x Deadlifts 100/70kg
50 x Box jump overs 24/20inch

Scaled
200 x Single skips
25 x Knee raises / abmat sit ups
25 x Deadlifts 70/45kg
50 x Box jump overs (step ups permitted)

Rest 2 minutes then Repeat!

CFK Barbell
Drop snatch 5 x 3 (Max weight with no dip)
Clean + Jerk 75% x 2, (80% x 2, 85% x 2, 90% x 1) x 2
Jerk dips 90% x 3, (100-105% x 3) x 3
Snatch pulls from mat 90% x 4, (95 % x 3) x 3

Simon Lee