Wednesday 22nd November

Class
Strength
Work to heavy complex
Thruster / push press / push jerk / split jerk

*A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Conditioning
1) As many rounds as possible in 8 minutes..
Rx’d
7 x Thruster 61/43kg
7 x Box jumps 30/24inch
3 x Ring muscle ups

Scaled
7 x Thruster (scale accordingly)
7 x Box jumps (scale accordingly)
3 x Strict pull ups

2) 10 minutes alternating in pairs..
Max calorie airbike

CFK Compsquad
1) Work to heavy complex
Thruster / push press / push jerk / split jerk

2) Conditioning

3) Pistol squats
2 rounds
26 Reps
Rest 1 minute
18 reps
Rest 1 minute

4) Airbike conditioning
3 x 5min max calories*
*Rest 2 minute between sets

Simon Lee