Friday 3rd November

Class
Strength

Snatch to 1RM
50% x 2 60% x 2 70% x 2 80% x 2 90% x 2 3 x 1 @ 95%+

Conditioning
As many rounds as possible in 20 minutes..
15 x Burpees
30 x Calorie row

CFK Compsquad
1) Snatch to 1RM

2) Max chest to bar pull ups in one minute

3) Conditioning
Same as class

4) 3 rounds
10m Overhead lunge 35/22.5kg L arm
10 x Ring dips
10m Overhead lunge 35/22.5kg R arm
20 x GHD sit ups
Rest 3 minutes between rounds

Simon Lee