Friday 1st December

Class
Strength

Every min on the min for 15 minutes..
0-3 mins: 5 x Squat cleans @ 60%
Rest 1 min
4-7 mins: 4 x Squat cleans @ 70%
Rest 1 min
8-11 mins: 3 x Squat cleans @ 80%
Rest 1 min
12-15 min: 1 x Squat clean @ 90%+

Conditioning
5 rounds for time
Rx'd
25/20 x Calorie row
15 x Chest to bar pull ups
10 x Handstand push ups

Scaled
25/20 x Calorie row
15 x Jumping pull ups
10 x Pike handstand push ups

CFK Compsquad
1) Squat cleans
As per class

2) Conditioning
As per class

3) A) 3 x 15m Overhead walking lunges (as heavy as possible)

B) Bent over row (slow eccentric) 3 x 8 between sets

Simon Lee