Tuesday 3rd October

Running
Every 90 seconds for 15 minutes..
Run 200m
Or
Every 2 minutes for 14 minutes..
Run 200m

Conditioning
'Randy'
75 x Power snatch 34/25kg
Or
'16.3'
7 min AMRAP..
10 x Power snatch 34/25kg
3 x Bar muscle ups

CFK Compsquad
1) Running conditioning
As per class

2) Conditioning
As per class

3) 10 rounds
5 x strict pull ups
5 x strict ring dips

4) CFK Barbell
Snatch balance (85/2) x 2 90/2 MAX
Power clean 75/3 80/2 85/2 (90/2) x 2
Snatch pull with slow lower (95-100/3) x 3
Front squat (85/3) x 3

Simon Lee