Thursday 26th October

Class
Strength

Every min on the min for 10 minutes..
1 x Power snatch* (start at 70% and ascend)

Conditioning
1) As many rounds as possible in 14 minutes..
Rx'd
15 x Power snatch 61/43kg
50 x Wall ball shots 20/14lbs
150 x Double unders

Scaled
15 x Power snatch (scale accordingly)
50 x Wall ball shots (scale accordingly)
200 x Single skips (double under attempts)

2) 6 minute alternating in teams
40m Sled push

CFK Compsquad
1) Every min on the min for 10 minutes..
1 x Power snatch* (start at 70% and ascend)

2) Conditioning
As per class

3) Rowing conditioning
Row 50 - 40 - 30 - 20 - 10 calories
*Rest 30 seconds between sets

4) 4 x 5-15 Chest to bar pull ups*
*1 min easy Ski-erg between sets

Simon Lee