Thursday 6th July

Strength
Squat Clean 50% x 2, 70% x 2 (75% x 2, 80% x 2 ) x2

Conditioning
As many rounds as possible in 12 minutes…
Rx’d
10 x Hang power cleans 61/43kg
12 x Kettlebell swings (scale accordingly)
14 x Alternating pistol squats

Scaled
10 x Hang power cleans (scaled accordingly)
12 x Kettlebell swings (scaled accordingly)
14 x Alternating pistol squats to box/banded

Extra
Gymnastics:
Strict handstand push ups
7 sets 7-10 reps

High-intensity intervals
7 rounds
200m Run
50m Sled
*Rest 1 min between rounds

CFK Barbell
Snatch 50 % x 3, 65% x 3, 75% x 3, (80% x 2, 85% 1-2) x 2
Clean + Front squat + Jerk 50% x 2, 70% x 2 (75% x 2, 80% x 2 ) x2
RDL’s 50% x 5, (70-75% x 5) x3
Light Front squat (70-75% x 4 ) x 3

Simon Lee