Wednesday 3rd December

Workout

A) 5 mins to work with light load (men no more than 40kg/ladies no more than 25kg)

Then 

 10 mins to find heaviest complex:

Squat clean + Hang squat clean + front squat + Split jerk

B)  @ 90% of A) 4×2 Split jerk (from rack)

*focus on speed and technique*

C) “Fran down + up”

21 – 15 – 9 – 15 – 21

Thrusters @43kg/30kg

Chin ups

*10 min cut off*