Tuesday 28th November

Class
'Abbate' 

Rx'd
1.6km run
21 x Clean + jerks 70/45kg
800m run
21 x Clean + jerks 70/45kg
1.6km Run

Beginner
6 rounds
Run 400m
7 x Power clean + jerks (scale weight accordingly)

CFK Compsquad
1) 'Abbate'

2) 5 rounds quality
50 x Double unders
15m handstand walk or 2 attempts at max distance

3) A) 5 sets
3-5 x Strict Chest to bar pull ups
B) 5 sets
3-5 x Strict pull ups
C) 25 x Ring rows

Simon Lee