Tuesday 10th October

Class
1) Running
3.5km time trial
Or
2.4km time trial

2) Conditioning
50-40-30-20-10
Double unders
Abmat sit ups
*20 x Alternating dumbbell snatch 22.5/15kg between sets

CFK Compsquad
1) Running
As per class

2) Conditioning
As per class

3) CFK Barbell
Power snatch 50/3 70/2 75/2 (80-85/2) x 4
Clean + Jerk 75/2 80/2 85/1 90/1 95/1 MAX
Clean pull (100-105/3)x4
Back squat (85/3) x 3 90/2)

Simon Lee