Wednesday 24th January

Class
‪10 minutes every 30 seconds complete..‬
‪1 x Squat snatch (start light and ascend)‬

‪Conditioning‬
‪As many rounds as possible in 15 minutes..‬
‪9 x Overhead squats 43/29kg‬
‪12 x Toes to bar‬
‪15 x Box jumps 24/20inch‬

‪CFK Compsquad‬
‪1 ) Conditioning get as far as possible..‬
‪3 minutes.. (same format as 15.2)‬
‪2 rounds‬
‪10 x Overhead squats 43/29kg‬
‪10 x Toes to bar ‬
‪3 minutes.‬
‪2 rounds‬
‪12 x Overhead squats 43/29kg‬
‪12 x Toes to bar‬

‪Continue this format until failure‬

‪2) Row Conditioning‬
‪50-40-30-20-10 calories then 10-20-30-40-50 calories‬
*Rest half duration of time taken

‪3) Alternating pistol squats for quality‬
‪5 x 20 reps‬
‪*rest as required between sets‬

Simon Lee