Wednesday 20th September

Strength
Every min on the min for 10 minutes..
3 x Power snatch (ascending weight)

Conditioning
As many rounds as possible in 15 minutes...
Rx'd
16 x Alternating dumbbell snatch 22.5/15kg
8 x Chest to bar pull ups
16 x Wall ball shots 20/14lbs

Scaled
16 x Alternating dumbbell snatch (Scale accordingly)
8 x Pull ups/ jumping pull ups
16 x Wall ball shots (Scale accordingly)

CFK Compsquad
Rest day

Simon Lee