Friday 6th October

Strength
Every min on the min for 10 minutes..
Odd: 3 x Power snatch
Even: 5 x thrusters

Conditioning
For time
21-15-9-6-3 reps
Power snatch
Bar-facing burpees
Push jerk

CFK Compsquad
1) Pause Front squat
5 x 5 @ 60-75%

2) Barbell cycling
As per class

3) Conditioning
For time:
20 x Power cleans 80/55kg
25 x Bar-facing burpees
20 x Push jerk 70/45kg
25 x Bar-facing burpees
20 x Power snatch 60/35kg
25 x Bar-facing burpees

4) Accessory strength
A) 4 sets:
5 x bench (As heavy as possible)
15m Sled pull
15m Sled push
*Rest as required between sets

B) 3 x 15m Overhead lunges

Simon Lee