Main CF class: A) Level 1 Front squat 4 x 10 Rest 60s

Level 2 Front squat 4 x 4 Rest 75-90s

B) 3 rounds for time of: Run 400m 15 front squats 50/35kg

OLY Class: A) x2 1st pull with 2 sec pause just below the knee and x2 Hang power clean pulling from just above the knee, 5 sets, B) 1 Front Squat, 1 Catch (come onto toes and drop into front squat clean catch, 5 sets,