Friday 15th December

Class
Front squat 5 x 5 70-85%

Conditioning
'15.3' with bar muscle ups
As many rounds as possible in 14 minutes..
7 x Bar muscle ups
50 x Wall ball shots 20/14lbs
100 x Double unders

CFK Compsquad
1) 12 minutes on timer..
0-2 minutes: 11 x Power snatch
2-4 minutes: 9 x Power snatch
4-6 minutes: 7 x Power snatch
6-8 minutes: 5 x Power snatch
8-10 minutes: 3 x Power snatch
10-12 minutes: 1 x Power snatch

2) Front squat
As per class

3) '15.3'

Simon Lee