Friday 8th December

Class
Strength

Power snatch build to heavy touch + go 5RM, 3RM then heavy Single

Conditioning
1) '14.1'

As many rounds as possible in 10 minutes..
30 x Double unders
15 x Power snatch 34/25kg

2) 7 minutes alternating in teams
40m sled push

CFK Compsquad
1) Front squat 5 x 5RM

2) Conditioning
14 minutes get as far as possible..
3 rounds
30 x Double Unders
9 x Power snatch 34/25kg
3 rounds
30 x Double unders
6 x Power snatch 61/35kg
3 rounds
30 x Double unders
3 x Power snatch 75/45kg
3 rounds
30 x Double unders
3 x Power snatch 90/55kg

3) 5 rounds
40m Farmers carry ( as heavy as possible)
15m Handstand walk or 3 attempts

Simon Lee