Friday 27th April

Strength
12 minutes Squat clean build to heavy 3RM then attempt heavy singles

Conditioning
1 ) 10 rounds for time: (16 min cap)
3 x Ring muscle ups / 6 x ring dips
6 x Deadlifts 120/80kg
9 x Bar-facing burpees

2 ) Airbike sprint
2 x 1 min max calories effort
*rest as required between sets

CFK Compsquad extra
5 rounds
Max reps 3/4 body weight bench
Max rep strict pull ups
*rest as required between sets

Simon Lee