Tuesday 2nd January

Class
Strength
Back squat 5 @ 60%, 5 @ 70%, 3 @ 75% 3 x 3 @ 80-85%

Conditioning
20 minute timer...
Run 1.6km then in remaining time max rounds of:
10 x Burpee box jump overs 24/20inch
20 x Alternating dumbbell snatch 22.5/15kg

CFK Compsquad
1) 12 minute timer..
Every 90 seconds complete...
3 x Hang Squat snatch 60-80%

2) back squats

3) Conditioning 1
As per class

4) Conditioning 2
For time: (12 min cap)
60 x Calorie Airbike
30 x Bar muscle ups
60 x Calorie Airbike

Simon Lee