FK.DW Saturday 101009

Buy In

Shoulder dislocates

BWLA Drop progression

Strength

Clean and Jerk 5, 5, 5, 1, 1, 1, 1

Conditioning

For time

2, 4, 6, 8, 10 reps of

pull-up

chin-up

wide grip pull-up

close grip pull-up

Mountain climber pull-up (the bar is grasped while standing directly below the bar, palms facing each other but hands some distance apart. The head alternates going to the left and the right with each chin-up. )

Perform 2 of each type, then 4, then 6 and so on.

Scale numbers to ability so you can complete the ladder (2, 4, 6, 8 - 2, 4, 6 etc).

Cash Out

PNF Stretching and foam roller work

Post weights and times to FK.UK

Have fun!