Thursday 9th November

Strength
Every min on the min for 10 minutes..
1 x Snatch + 1 x Hang snatch

Conditioning
For time

1) 27-21-15-9 reps
Power snatch 34/25kg
Bar-facing Burpees

2) In pairs:
10 mins max calorie Airbike*
Swap as required

CFK Compsquad
1) Overhead squat 6 x 3 (ascending weight)
2) Snatch EMOM
3) Conditioning
4) Bar muscle ups
5 sets
3-7 x reps

Simon Lee