FK.DW Tuesday 150909

Buy In

Muscle-up progressions x 10

Strength

5 x (1xPower Clean + 5xPress)

Power clean the weight, press it 5 times then ower the weight. Repeat for 5 reps.

Conditioning

20-15-10

BW Back Squat

Pull-Up

Scale the weight so you can finish the first 20 squats unbroken. Target time is 4-7 minutes or below.

Cash Out

PNF Stretching and foam roller work

Post weights and times to FK.UK

Have fun!