FK.DW Tuesday 241109

Buy In

Power Snatch x 5

Strength

Bench Press 3x5

Conditioning

Tabata protocol (8 rounds of 20 seconds work, 10 seconds rest) of;

Front Squat @ 25% max

Press-Up

Pull-Up

GHD Sit-up (or regular sit-up if no roman chair is available)

Cash Out

30 Back Extensions (use supermans or good mornings if necessary)

Post weights and times to FK.UK

Have fun!