Monday 30th October

Strength
Back squat to 1RM
50% x 5 60% 2 70% x 2 80% x 2 4 x 1 @ 85%+

Conditioning
10 minutes get as far as possible..
3 x Power clean + jerk*
30 x Double unders
*Ascend 3 reps per round
Rx'd: 61/43kg

CFK Compsquad
1) Back squat to 1RM

2) Squat snatch EMOM
9 min EMOM:
0-3 mins: 3 @ 70%
3-6 mins: 2 @ 80%
6-9 mins: 1 @ 90%+

3) Max rep Ring muscle ups in 5 minutes..
*Begin first set with max effort unbroken set

4) Conditioning
10 minutes get as far as possible..
3 x Power clean + jerk 61/43kg*
30 x Double unders / 60 x Single skips

*Ascend 3 reps per round

5) Conditioning 2
Airbike intervals
Max effort
5 rounds
20 x calories*
*rest 1 minute between efforts

Simon Lee