10 September

Training (230p)

A. Build To A Heavy Hang Squat Clean & Jerk
*275

B. Build To A Heavy Snatch
*225 (x2)

C. Lunges
10 Steps Front Rack - 10 Steps Back Rack - 10 Steps OHD
*95/95
*Rest 2m B/W

D. 2m Air Bike @ 70 RPM
Rest 2m, x3
*Complete

E1. Skull Crushers
Rest 30 Seconds
E2. Ring Dips
Rest 2m, x3
*55/75/75
*12/10/10