Monday 2nd July

Class
Strength
Every min on the min for 12 minutes..
1 X Clean + jerk (ascend weight) 

Conditioning
1 ) 'Jackie'
For time
1000m row
50 X Thrusters 20/15kg
30 X Pull ups 

2 ) 1000m row recovery 

CFK Compsquad
1 ) Clean + jerk EMOM build to heavy single 

2 ) Back squat 10 X 2 (start at 70% and ascend) 

3 ) Continuous timer..
A) Row 500m
30 X Thrusters 20/15kg
10 X Bar muscle ups 

Rest 3 mins

B) Row 750m
40 X Thrusters 20/15kg
20 X Chest to bar pull ups

Rest 3 mins 

C) 'Jackie'

Simon Lee