Thursday 7th September

Strength
Snatch 50% x 3, 70% x 2, 80% x 2, 85% x 2, 90% x 1, 1RM

Conditioning
1) 100 x Calorie Row for time

2) 5 rounds for time
20 x Kettlebell swings 24/16kg
20 x Burpees

CFK Compsquad
1) Test
Max rep chest to bar pull ups in 1 min

2) CFK Barbell
Snatch 50% x 3, 70% x 2, 80% x 2, 85% x 2, 90% x 1, 1RM
Snatch pull (105% x 3) x 4
Jerk dips/ Push jerk (100% x 3) x 3 OR (80% x 2) x 4
Front squat 75-80% x 3, 85% x 2, 90% x 1, 1RM

3) Test
100 x Calorie Row

4) 5 rounds for time
20 x Kettlebell swings 24/16kg
20 x Burpees

Simon Lee