FK.DW Thursday 121109

Buy In

L-Sit Hold - 1 minute total

Strength

Squat 6x2 @ 80% max

Conditioning

Short Bear Complex

4 rounds for time of

5 sets of

Power Clean

Front Squat

Press

Back Squat

Press

Use between 20 and 40 Kgs on the bar and aim for sub 4 minutes

Cash Out

Basketball free throws x 25

For every miss perform 5 sit-ups and 5 supermans

Post weights and times to FK.UK

Have fun!