Monday 20th November

Class
Strength
Back squat 5 x 3 reps (start @ 80% and ascend) then 10RM

Conditioning
As many rounds as possible in 13 minutes..
Rx'd
50x Alternating dumbbell snatch 22.5/15kg
25 x toes to bar
50 x Wall ball shots 20/14lbs
25 x Toes to bar

CFK Compsquad
1) Snatch
12 minute EMOM..
0-4 mins: 1 x Hang Snatch + 1 x Snatch + 3 x Overhead squat @ 60-70%
4-8 mins: 1 x Hang Snatch + 1 x Snatch + 3 x Overhead squat @ 75-85%
8 -12 mins: 1 x Snatch 88-95%

2) Back squat

3)Conditioning 1
As per class

4) Conditioning 2
For time:
50/35 x Calorie Airbike
30m Handstand walk

Simon Lee