Friday 27th October

Class
Strength

Split jerk build to heavy single
2 @ 50% 2 @ 60% 2 @ 70% 2 @ 80% 4 x 1 @ 85%+

Conditioning
For time
Run 400m
21 x Dumbbell thruster 22.5/15kg
21 x Burpee box jump overs 24/20inch
Run 400m
15 x Dumbbell thruster 22.5/15kg
15 x Burpee box jump overs 24/20inch
Run 400m
9 x Dumbbell thrusters 22.5/15kg
9 x Burpee box jump overs 24/20inch

CFK Compsquad
1) Split jerk build to heavy single

As per class

2) Conditioning
As per class

3) Conditioning 2
For time:
50 x Calorie Airbike
50 x Toes to bar*
*5 sets is max sets allowed. Score is total reps if incomplete in 5 sets

4) 5 rounds
15m Sled push
15m Sled pull
50m Farmers Carry (As heavy as possible)

Simon Lee