Friday 13th October

Class
Strength

Every min on the min for 10 minutes..
2 x Power clean + 2 x jerk

Conditioning
4 x 4 min rounds..
12 x Deadlifts
9 x Hang power cleans
6 x Push jerks
Max bar-facing Burpees in remaining time..
Rx'd 70/47.5kg
Rest 1 min between rounds

CFK Compsquad
1) Strength

As per class

2) Conditioning
As per class

3) every 90 seconds for 15 minutes
Run 200m with weight vest + 10 push ups

4) For time
50 x GHD sit ups
40 x Back extensions
30 x GHD sit ups
20 x Back extensions

5) 3 x 15m Overhead walking lunges (barbell axel bar)

Simon Lee