Friday 22nd December

Class
Strength
10 minutes every 30 seconds complete..
1 x Power snatch

Conditioning
1 ) 8 rounds for time (13 min cap) 
Rx’d
4 x Bar- muscle ups
14 x Alternating dumbbell snatch 22.5/15kg

Scaled
4 x Jumping/ banded bar muscle up
14 x Alternating dumbbell snatch (scale accordingly)

2 ) 7 minutes alternating in teams..
50m sled push

CFK Compsquad
1 ) 10 minute timer..
0-2 mins: 15 x Overhead squats
2-4 mins: 12 x Overhead squat
4-6 mins: 9 x Overhead squat
6-8 mins: 6 x Overhead squat
8-10 mins: 3 x Overhead squat

2 ) Conditioning 1
As per class

3 ) Deadlift 5 x 5 @ 70-85 %

4 ) For time:
25 x handstand push ups
30 x Deadball cleans 65/45kg
25 x handstand push ups

Simon Lee