Thursday 21st September

Strength
Deadlift 5 x 5 @ 70-85%

Conditioning
10-20-30-40-50 reps:
Kettlebell swings 24/16kg
15 x Burpee box jump overs 24/20inch between rounds

2) 7 minutes alternating in teams..
50m Sled push

CFK Compsquad
1) Rowing Conditioning
5 x 2:30min max calories
*rest 1 min between rounds

2)10 rounds
1 x Muscle up + 3 x Ring dips + 1 x Muscle up + 3 x Ring dips
Or
A) 10 minutes work muscle up transitions
B) 10 sets x 3-5 Strict ring dips

3) Conditioning
As per class

Or
CFK Barbell
Snatch 50/3 65/3 75/3 (80/2 85/1-2) x 2
Clean + jerk 50/2 70/2 (75/2 80-85/2 ) x2
RDL's 50/5 (75/5) x 3
Jerk Dip (95-105/3) x4

Simon Lee