Monday 25th September

Strength
Squat cleans
10 minutes every 30 seconds complete..
1 x Squat clean (ascend weight)

Conditioning
As many rounds as possible in 20 mins..
20 x Alternating dumbbell snatch 22.5/15kg Db
10m L arm overhead Db walking lunge 22.5/15kg
20 x Burpees
10m R arm overhead Db walking lunge

CFK Compsquad
1) Back squat
10 @ 65% 5 @ 75% 3 @ 85% 3 x 1@ 87-97% 5 @ 75%

2) Squat cleans
As per class

3) Conditioning 1
As per class

4) Muscle ups
5 sets 3-7 x Reps
Or 15 minutes work swings + transitions

5) Conditioning 2
For time
50/40 x Calorie Airbike
20 x Deadball cleans 65/45kg

Simon Lee