Wednesday 6th December

Strength
1) 12 minutes every 90 seconds complete..
1 x Thruster + 1 x Push press + 1 x Push jerk + 1 x Split jerk ( start @ 70% and ascend)

Conditioning
1) 7 Rounds for time.. (12 min cap)
10 x Chest to bar pull ups
3 x Thrusters 80/50kg

2) 10 minutes in pairs..
Max calorie Airbike

CFK Compsquad
1) Thruster complex
As per class

2) Conditioning 1
As per class

3) Conditioning 2
2 rounds for time
50 x Calorie Airbike
25 x Calorie Ski-erg

4) 2 rounds
26 x Pistol squats
Rest 1 min
18 x Pistol squats
Rest 2 min

Simon Lee