Friday 29th December

Class
Strength

Every min on the min for 10 minutes..
1 x Power clean + 2 x Front squat + 1 Jerk

Conditioning
A ) 8 minute AMRAP..
15 x Thrusters 43/29kg
15 x Toes to bar

Rest 2 mins

B ) 5 minutes max rep bar - facing burpees

CFK Compsquad
1 ) Clean + jerk
2 @ 50% 2 @ 60% 2 @ 70% 2 @ 80% 3 x 1 @ 85% +

2 ) Clean Pull 4 x 3 @ 100%

3 ) Back squat 6 x 1 @ 85%+

4 ) Conditioning
As per class

5 ) 80 x Calorie ski erg* ( 10 min cap)
10 x Alternating pistol squats emom

Simon Lee