Thursday 12th October

Class
Strength

Every min on the min for 12 minutes..
Odd min: 5 x Strict press
Even min: 5 x Strict pull ups

Conditioning
1) 10 rounds for time
15 x Kettlebell swings 24/16kg
10 x Hand release push-ups
15 x Box jumps 24/20inch

2) 6 mins in teams alternating
50m Sled push

CFK Compsquad
1) Rowing intervals

8 x 50/ 40 calorie
*Rest 1 min between rounds

2) Every min on the min for 15 minutes..
0-5 mins: 1-7 x Bar muscle ups
5-10 mins: 3-5 x Strict chest to bar pull ups
10-15 mins: 3-5 x Strict pull ups

3) CFK Barbell
Snatch 50/3 70/2 75/2 80/2 85/2 90/1 Max
Snatch pull (105/3) x 4
Push press Work 4 x 3
Front squat (65-75/5) x 4

Simon Lee