Monday 13th November

Class
Strength

Front squat 5 @ 60%, 4 @ 70%, 3 @ 80%. Build to heavy 2RM

Conditioning
5 rounds for time
Rx'd
10 x Alternating dumbbell snatch 35/22.5kg
15 x Toes to bar
10 x Burpee box jump overs 24/20inch

Scaled
10 x Alternating dumbbell snatch 22.5/15kg
15 x Knee raises
10 x Burpee box jump overs 24/20inch

CFK Compsquad
1) Build to heavy complex.. (Begin @ 50% increase 2.5-5% per set until failure) 
1 x Hi Hang snatch + 1 x snatch + 3 x Overhead squats

2) Front squats

3) Conditioning 1

4) Airbike conditioning
4 rounds
1 min slow
30 secs hard 30 secs slow
15 secs max effort 45 secs slow

Simon Lee