Wednesday 13th December

Class
Strength
Every min on the min for 10 minutes..
1 x Hi hang Squat clean + Hang clean + Clean

Conditioning
1) 9 minutes get as far as possible..
3 x Squat clean 70/45kg
3 x Burpee box jump overs
*Ascend 3 reps per round

2) Airbike 10 minutes..
Max calories in pairs

CFK Compsquad
1) 'Big clean complex'
For max weight without dropping bar:
1 x Hi hang clean + Hang clean + Clean + Push press
1 x Hi hang clean + Hang clean + Clean + Push jerk
1 x Hi hang clean + Hang clean + Clean + Split jerk

2) Conditioning 1
As per class

3) Airbike intervals
10-20-30-40-50 calories
Rest half amount taken per set

4) Every min on the min for 10 minutes..
Odd min: 10-15m handstand walk
Even min: 10-20 x Alternating pistol squats

Simon Lee