Monday 27th November

Class
Strength

Back squat 5 x 3 @ 80%+ then 10RM

Conditioning
5 rounds
1 min max reps Alternating dumbbell snatch rxd: 35/22.5kg
1 min max Calorie Airbike
1 min max reps Burpee box jump overs 24/20inch
* 1 min rest between rounds

CFK Compsquad
1) 7 sets starting at 60%
Snatch + Overhead squat + Hang snatch + Overhead squat

2) Back squat
As per class

3) Conditioning
As per class

4) 30 x Ring muscle ups*
*50m sled push penalty for broken sets

Simon Lee