FK.DW Monday 261009

Buy In

Hang Power Clean 3x2

Strength

Squat 5x3
Press 5x3
Deadlift 5x3

Cash Out

Ladder agility work

Post weights to FK.UK

Have fun!

FK.DW Saturday 171009

Buy In

Hand Stand 2 min hold

Strength

Squat 5x3

Conditioning

50/50 Deadlift

For time and in as few rounds a s possible complete

50 deadlift at 50% max

Cash Out

Punch bag work - all punch combinations

3 x 60 second round, 30 seconds rest between rounds

Post weights, rounds and times to FK.UK

Have fun!