Friday 17th November

Class
Power snatch 3 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% Then build to heavy Single

Conditioning
As many rounds as possible in 15 minutes..
Rx'd
50 x Double unders
15 x Chest to bar pull ups
5 x Power snatch 61/43kg

Scaled
50 x Single skips with double under attempts
15 x Pull ups/ ring rows
5 x Power snatch (scale accordingly)

CFK Compsquad
1) Back squat 6 x 2 (85%+)

2) Power snatch
as per class

3) Conditioning
As per class

4) For time
5 rounds for time
5 x Deadball cleans over box
20 x GHD sit ups

Simon Lee