Monday 18th September

Strength
Back squat
10 reps (60%) 
5 reps (70%)
3 reps (80%)
3 x 1 reps ( 85-95%)
3 reps (80%)
5 reps (70%)

Conditioning
As many rounds as possible in 12 minutes..
20/15 calorie row
6 x Power clean + jerk (scale accordingly)

CFK Compsquad
1) Back squat
As per class

2) Conditioning 1
12 minutes get as far as possible..
20/15 calorie row
6 x Power clean + Jerk 60/35kg*
*Ascend 10/5kg per round

3) Conditioning 2
For time:
25 x Burpee Pull ups
15 x Burpee Chest to bar pull ups
10 x Burpee Bar muscle ups

4) 100 calorie Airbike for time

Simon Lee