FK.UK: Cleaning Up (FK.DW Tuesday 111011) - FK.UK

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Cleaning Up (FK.DW Tuesday 111011)

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Posted 10 October 2011 - 05:00 PM

Warm-Up

Skills
2 x 30 second Alternate Hand Wall Toss test (use an agility ball if a tennis ball is too easy)

5 push-up penalty per drop, performed at the end of the workout.

Strength
Power Clean 3×3 @85, 90, 90%
Conditioning
15-12-9

Back Squat (@50% max)

Pull-Up

Compare to 220111

Flexibility and Cool-down
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