Monday 16th October

Strength
9 minute continuous timer..
1 min max rep squat cleans 43/29kg or 50%
1 min rest
1 min max rep squat cleans 61/43kg or 60%
1 min rest
1 min max rep squat cleans 83/55kg or 70%
1 min rest
1 min max rep squat cleans 102/70kg or 80%
1 min rest
1 min max rep squat cleans 120/80kg or 90

Conditioning
1)10 minutes get as far as possible..
5 x Calorie Row*
5 x Lateral burpees over rower*
*Ascend 5 reps per round

Rest 3 minutes.

2) 5 minutes max rep Wall ball shots 30/20lbs*
*Aim = 80 reps

CFK Compsquad
1) Back squat

10 @ 73% 
5 @ 83% 
3 @ 86%
(1x 1) x 2 @ 92%+

2) Squat cleans
As per class

3) Ring muscle ups
5 sets 3-7 x Reps

4) Conditioning
As per class

Simon Lee