Thursday 8th September

Strength
1) 10 minutes build heavy hi-hang + hang + Power snatch
2) 7 mins every min on the min..
1 x Snatch complex

Conditioning
7 Rounds for time..
Rx’d
10 x hang power snatch 35/25kg
10 x Chest to bar pull ups
15 x Box jump overs 24/20inch

Scaled
10 x hang power snatch (scale accordingly)
10 x Jumping pull ups
15 x Box jump / step ups

CFK Barbell Power phase week 1
Power snatch 70% x 2, 80% x 2, (85% x 2) x 4
Cleans 75% x 2, (80% x 2, 85% x 2, 90% x 1-2) x 2
Snatch pull with slow lower (100% x 3 ) x 4
Back Squat 75% x 3, (85% x 3) x 3

Simon Lee