Monday 4th December

Strength
Back squats

18 min timer..
0-3 mins: 10 reps @ 60%
3-6 mins: 5 reps @ 75%
6-9 mins: 5 reps @ 80%
9-12 mins: 3 reps @ 85%
12-15 mins: 3 reps @ 85%
15-18 mins: 10 reps @ 70%

Conditioning
As many rounds as possible in 12 minutes..
Rx'd
30 x Power clean jerk 61/43kg
40 x Bar-facing burpees
50 x Wall ball shots 30/20lbs

CFK Compsquad
1) Hi-hang snatch + Snatch
Work up to heavy rep

2) Ring muscle ups
11 reps
Rest 2 mins
9 reps
Rest 90 seconds
7 reps
Rest 60 seconds
5 reps
Rest 30 seconds
3 reps

3) Back squat
As per class

4) Conditioning
As per class

Simon Lee