Tuesday September 6th

Strength
1) Front Squat 75% x 3, 80% x 3, (85% x 3) x 2
2) Strict pull ups 5 sets 5-10 reps between sets

Conditioning
3 x 5minute rounds…
Rx’d
Airdyne/ Row 25 calories
20 x Toes to bar
Max Wall ball shots 30/20lbs in remaining time

Rest 2 minutes between rounds

Scaled
Airdyne/ row 25 calories
20 x Knee raises
Max wall ball shots (scale accordingly in remaining time)

Rest 2 minutes between rounds

CFK Barbell Power phase week 1
Snatch Block/below Knee 75% x 2, (80% x 2, 85% x 2, 90% x 1) x 2
Power clean + jerk 70% x 2, 80% x 2, (85% x 2) x 3
Clean pull 95% x 3, (100% x 3 ) x 3
Front squat 75% x 3, 80% x 3, (85% x 3) x 2

Simon Lee