Monday 22nd January

‪Class‬
‪Strength‬

‪Every min on the min for 12 minutes..‬
‪1 x Hi-Hang Power snatch + Hang power snatch + Power snatch‬

‪Conditioning‬
‪For time: (15 min cap)‬
‪Rx'd‬
‪100 x Double unders‬
‪50 x Alternating dumbbell snatch 22.5/15kg‬
‪100 x Double unders‬
‪50 x Alternating dumbbell snatch 22.5/15kg‬
‪100 x Double unders‬

‪CFK Compsquad‬
‪1 ) Back squat 5 @ 75%, 3 @ 80%, 3 x 3 @ 85%‬

‪2 ) Snatch EMOM‬
‪As per class‬

‪3) Conditioning‬
‪As per class‬

‪4 ) For time‬
‪75 x Calorie airbike‬
‪25 x ring muscle ups*‬
‪*30 second programmed rest between sets ‬

Simon Lee