Monday the 23rd of September

Strength : Front Squat

Every 2:30 for sets 

3 X 6 @ 70%

3 X 3 @80,85,90%

Conditioning : For time 

40 Swings overhead 

20 Bar Facing Burpees 

10 Thruster 50/35kg

20 Bar Facing Burpees 

40 Swingead overhead 

* Time cap 12 mins 

* write up time or how you far you got on board